Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Kristen Drake 07/02/2014 Sheepdog CrossFit Power 140701 Power

1) Strict Press: 1X5@75%, 1X3@85%, 1xME@95%

Accessories

1) Strict HSPUs: 3xME

Conditioning

For time:

30 Burpee Box Jumps 24/20"
30 KB Clean & Jerks (2 hands) 24/16kg
30 Burpee Box Jumps 24/20"		 17m 39s
Performed as RX
Kristen Drake 07/01/2014 Sheepdog CrossFit Power 140630 Power

1) Deadlift: 1X5@75%, 1X3@85%, 1xME@95%

Accessories

1) Power Clean: 3X10 AHAP

2) Strict Pull-Ups: 3XME

Conditioning

3 rounds for time of:

Run 400m
10 Muscle-Ups
25 Wall Balls 20/14#		 19m 03s
Workout Scaled
Kristen Drake 06/28/2014 Sheepdog CrossFit Power 140628 Power

1) Snatch: Up to 80%

2) Clean and Jerk: Up to 80%

3) Bench Press: 1X3@70%, 1X3@80%, 1xME@90%

Accessories

1) Ring Dips: 3XME

Conditioning

3 rounds for time of:

Row 500m
21 HSPU (Kipping is allowed)
12 Power Snatches 135/95#		 20m 31s
Workout Scaled
Kristen Drake 06/27/2014 Sheepdog CrossFit Power 140627 Power

1) Power Snatch: 3rm

2) Squat: 1X3@70%, 1X3@80%, 1xME@90%

Accessories

1) Front Squats: 3X10 AHAP

Conditioning

For time:

Run 400m
8 Power Snatches 115/75#
7 Bar Muscle-Ups
 8m 12s
Workout Scaled
Kristen Drake 06/25/2014 Sheepdog CrossFit Power 140624 Power

1) Strict Press: 1X3@70%, 1X3@80%, 1xME@90%

Accessories

1) Strict HSPUs: 3xME

Conditioning

For time:

100 Double-Unders
5 Rope Climbs 15'
20 Hang Clean to Thrusters 135/95#
5 Rope Climbs 15'
100 Double-Unders		 25m 41s
Workout Scaled
Kristen Drake 06/23/2014 Sheepdog CrossFit Power 140623 Power

1) Power Clean: 3rm

2) Deadlift: 1X3@70%, 1X3@80%, 1xME@90%

Accessories

1) Reverse Hyper: 3X15 AHAP

2) 3XME C2B Pull-ups - rest 90 sec.

Conditioning

For time:

50' HS Walk
100 KB snatches 24/16kg (50l/50r anyhow)
200' Burpee Broad Jump (50' sections)
50' HS Walk		 22m 39s
Performed as RX
Kristen Drake 06/21/2014 Sheepdog CrossFit Power 140621 Power

1)Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1)Weighted Ring Dips: 3X10 AHAP

Conditioning

15-12-9 reps for time of:

Power Cleans 185/125#
Deficit HSPU 6/4"		 13m 24s
Workout Scaled
Kristen Drake 06/20/2014 Sheepdog CrossFit Power 140620 Power

1)Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1)Front Squat: 3X10 AHAP

Conditioning

24 KB Weighted Pistols (alternating) 24/16kg
12 Muscle-Ups
16 KB Weighted Pistols (alternating) 24/16kg
8 Muscle-Ups
12 KB Weighted Pistols (alternating) 24/16kg
6 Muscle-Ups		 7m 17s
Workout Scaled
Kristen Drake 06/19/2014 Sheepdog CrossFit Power 140618 Power

1) Pause Clean (2 count at top of knee):5rm

Conditioning

5X400m Run - Rest 1:1
 15m 28s
Performed as RX
Kristen Drake 06/17/2014 Sheepdog CrossFit Power 140617 Power

1)Jerk from Blocks: 5rm

2)Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Conditioning

For time:

10 Clean & Jerks @ 75% of 1rm
Row 1k
150' HS Walk
 12m 45s
Performed as RX
Kristen Drake 06/16/2014 Sheepdog CrossFit Power 140616 Power

1)Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3X10 Strict Weighted Pull-Ups - heaviest possible, rest 60 sec.

1B) 3X20 Reverse Hypers - heaviest possible, rest 60 secs

Conditioning

For time:

10 Power Cleans 155/95#
1 TTB
9 Power Cleans 155/95#
2 TTB
8 Power Cleans 155/95#
3 TTB
7 Power Cleans 155/95#
4 TTB
6 Power Cleans 155/95#
5 TTB
5 Power Cleans 155/95#
6 TTB
4 Power Cleans 155/95#
7 TTB
3 Power Cleans 155/95#
8 TTB
2 Power Cleans 155/95#
9 TTB
1 Power Cleans 155/95#
10 TTB		 21m 14s
Performed as RX
Kristen Drake 06/15/2014 Sheepdog CrossFit Power 140614 Power

1) Bench Press: 1X5@40%, 1X5@50%, 1X5 @60%

Conditioning

Run 1 mile
100 Burpees
10 Snatches (full) @ 85%/70% of BW (85% men - 70% women)		 37m 08s
Workout Scaled
Kristen Drake 06/13/2014 Sheepdog CrossFit Power 140613 Power

1) Squat: 1X5@40%, 1X5@50%, 1X5 @60%

Conditioning

For time:

3 rounds of-

6 Muscle-Ups
30 Double-Unders

Row 1k

3 rounds of-

4 Muscle-Ups
50 Double-Unders
 17m 03s
Workout Scaled
Kristen Drake 06/11/2014 Sheepdog CrossFit Power 140611 Power

1) Pause Power Clean (2 count at top of knee): 3x2@75% (of 1rm Power Clean)

2) Behind-the-neck Split Jerk from blocks (drop each rep): 3x1@80% (of 1rm Split Jerk)

Conditioning

For time:

50' HS Walk
20 DB Snatch (alternating) 60/40#
20 TTB
15 DB Snatch (alternating) 60/40#
15 TTB
10 DB Snatch (alternating) 60/40#
10 TTB
50' HS Walk		 16m 51s
Workout Scaled
Kristen Drake 06/10/2014 Sheepdog CrossFit Power 140610 Power

1) Strict Press: 1X5@40%, 1X5@50%, 1X5 @60%

Conditioning

21-15-9 of:

Dual KB Thrusters 24/16kg
Pull-ups

For time.		 14m 05s
Performed as RX
Kristen Drake 06/09/2014 Sheepdog CrossFit Power 140609 Power

1) Deadlift: 1X5@40%, 1X5@50%, 1X5 @60%

Conditioning

For time:

Run 400m
7 Power Snatches 135/95#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 135/95#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 135/95#
Run 400m
 17m 41s
Workout Scaled
Kristen Drake 06/07/2014 Sheepdog CrossFit Outlaw 140607 BBG

3RM Jerk

Bench Press: 1x5 @ 75%, 1x3 @ 85%, 1x ME @ 95%

Close grip bench press 3x10 AHAP

Conditioning

15 minute AMRAP of:

9 Deficit HSPU 6/4"
21 KBS 32/24kg
50 Double-Unders
 3 rounds 20 reps
Workout Scaled
Kristen Drake 06/06/2014 Sheepdog CrossFit Power 140606 Power

1) Hang Power Snatch : 3rm

2) Squat: 1X5@75%, 1X3@85%, 1XMax Effort@95%, rest as needed

Accessories

1) Front Squats: 3X10 AHAP

Conditioning

For time:

Row 1k
20 Hang Squat Snatch 95/65#
Row 500m
10 Hang Squat Snatch 95/65#		 15m 34s
Performed as RX
Kristen Drake 06/04/2014 Sheepdog CrossFit Power 140604 Power

1) Pause Clean (2 count at top of knee): 3rm

Accessories

1) Pendlay Rows: 3X8 - heaviest possible, rest 60secs

Conditioning

3 rounds for time of:

Run 400m
9 Muscle-Ups
12 Power Snatches 115/75#		 19m 29s
Workout Scaled
Kristen Drake 06/03/2014 Sheepdog CrossFit Power 140603 Power

1) Strict Press: 1x5@75%, 1x3@85%, 1xME@95%

Accessories

1) Weighted Push-ups: 3xME 45/25#

2) Weighted Sit-Ups: 3x10 AHAP

Conditioning

3 rounds for total working time of:

7 Hang Power Snatch 135/95#
25' HS Walk
14 6" Target Burpees

Rest 1:1		 15m 16s
Workout Scaled
Kristen Drake 06/02/2014 Sheepdog CrossFit Power 140602 Power

1) Deadlift: 1x5@75%, 1x3@85%, 1xME@95%

Accessories

1) Reverse Hypers: 3x15 AHAP

2) Strict Pull-Ups: 3xME

Conditioning

For time:

2 Rope Climbs 15'
15 Power Cleans @70% of 1rm PC
15 Wall Balls 20/14#
2 Rope Climbs 15'
15 Wall Balls 20/14#
15 Power Cleans @70% of 1rm PC
2 Rope Climbs 15'		 14m 02s
Performed as RX
Kristen Drake 05/31/2014 Sheepdog CrossFit Outlaw 140530 BBG

1) 3 RM Hang Power Snatch

2) Bench Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1) Close Grip Bench, AHAP: 3X10

Conditioning

3 rounds for time of:

12 Strict HSPU (Regionals standard)
12 Power Cleans 185/125#
24 Split Jumps (each jump counts 1 rep)
 11m 54s
Workout Scaled
Kristen Drake 05/29/2014 Sheepdog CrossFit Power 140528 Power

1) Pause Clean (2 count at top of knee): 5rm

2) Squat 1x3 @ 70%, 1x3 @ 80%, 1xME @ 90%

Accessories

1) Pendlay Rows: 4X5 - heavier than last week, rest 90 sec.

Conditioning

4 rounds of:

3:00 to Row 500m (all out) - rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest		 49 reps
Workout Scaled
Kristen Drake 05/27/2014 Sheepdog CrossFit Power 140527 Power

1) Power Snatch from blocks (above knee): 5rm

2) Strict Press: 1X3@70%, 1X3@80%, 1XME@90%

Accessories

1) Weighted Sit-ups: 3X15 AHAP

Conditioning

15 minute AMRAP of:

200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep touch plate on top)
40' HS Walk		 2 rounds 75 reps
Workout Scaled
Kristen Drake 05/26/2014 Sheepdog CrossFit Power 140526 Power

1) Deadlift: 1x3@70%, 1x3@80%, 1xME@90%

Accessories

1) Reverse Hyper: 3x15 AHAP

Conditioning

"Tommy Mac"

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#		 40m 56s
Workout Scaled
Previous 123456...19Next