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Athlete Date Sort Location Workout Name Description Results
Kristen Drake 10/28/2013 Sheepdog CrossFit Outlaw 131028 BBG

5X1 3-Position Snatch (Floor, Hang, Hip) @ 85% - rest as needed.

Conditioning

3 rounds for distance and reps of:

1:00 ME (distance) Handstand Walk

4:00 AMRAP of:
10 Deficit HSPU 6/4"
20 Single Arm KB Power Cleans 32/24kg (10R/10L - each rep begins on the floor)
30 Double-Unders

1:00 rest



 59 reps
Performed as RX
Kristen Drake 10/26/2013 Sheepdog CrossFit CrossFit.com 131025 Strength

Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 131021) rest 90 sec.

Conditioning

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups		 5 rounds 10 reps
Workout Scaled
Kristen Drake 10/24/2013 Sheepdog CrossFit CrossFit.com 131023 BBG

15 mins to establish a 2RM Hang Clean + 1 Jerk

Conditioning:

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups		 5 rounds 144 reps
Performed as RX
Kristen Drake 10/22/2013 Sheepdog CrossFit Outlaw 131022 BBG

15 minutes to establish a 3RM Hang Snatch

Conditioning

7 rounds for total working time of:

4/3 Muscle-Ups (4 for the men, 3 for the ladies)
12 Target Burpees, 6"
20 Split Jumps

Rest 1:1		 39m 30s
Workout Scaled
Kristen Drake 10/21/2013 Sheepdog CrossFit Outlaw 131021 Strength

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Conditioning

*While wearing a 20/10# vest.

3 rounds for time of:

Run 400m
20 Pull-ups
20 OHS 95/65#		 27m 52s
Workout Scaled
Kristen Drake 10/18/2013 Sheepdog CrossFit None Strength:
HBBS 1x5 @ 60%, 1x5 @ 70%, 2x5 @ 75%

Conditioning

Outlaw CrossFit B4B Championship Event

This is one continuous piece:

1 minute ME Clean & Jerks 135/95#
2 minutes ME Split Jumps (each jump counts 1 rep)
1 minute ME Clean & Jerks 155/105#
2 minutes ME C2B Pull-ups
1 minute ME Clean & Jerks 185/120#
2 minutes ME Target Burpees 6
1 minute ME Clean & Jerks 225/150#
 85 reps
Workout Scaled
Kristen Drake 10/17/2013 Sheepdog CrossFit Outlaw 131016 BBG

15 minutes to find 1 RM Push Jerk from Blocks/Rack.

Conditioning

4 rounds for time of:

7 Power Snatches 155/105#
14 Lateral Box Jumps (touch on top) 20"
21 Wall Balls 20/14#

 17m 37s
Workout Scaled
Kristen Drake 10/15/2013 Sheepdog CrossFit Outlaw 131015 BBG

15 minutes to establish a 1RM Hang Clean & Jerk.

Conditioning

3 rounds for reps of:

1:00 ME Front Rack Barbell Step-ups 20" box 95/65#
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold

Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.		 51 reps
Workout Scaled
Kristen Drake 10/14/2013 Sheepdog CrossFit Cindy BBG

15 minutes to establish a 1RM Hang Snatch (top of knee).

Conditioning

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 12 rounds 3 reps
Performed as RX
Kristen Drake 10/12/2013 Sheepdog CrossFit Outlaw 131011 Strength

HBBS: 1X5@60%, 1X5@70%, 2X5@75% rest exactly 2:00.

Conditioning

For Time:
10 HSPU
1 Power Cleans 135/95#
9 HSPU
2 Power Cleans 135/95#
8 HSPU
3 Power Cleans 135/95#
7 HSPU
4 Power Cleans 135/95#
6 HSPU
5 Power Cleans 135/95#
..
1 HSPU
10 Power Cleans 135/95#

 12m 36s
Workout Scaled
Kristen Drake 10/11/2013 Sheepdog CrossFit Outlaw 131009 BBG

4X5 Behind Neck Snatch Grip Push Press heaviest possible.

Conditioning

Adapted from Granite Games 6.1

For time:

50 KB Swings 24/16kg

-then-

21-15-9 of:

Wall Balls 20/14#
C2B Pull-ups		 16m 13s
Workout Scaled
Kristen Drake 10/08/2013 Sheepdog CrossFit Outlaw 131008 BBG

15 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).

Conditioning

Six rounds for time of:
Run 400 meters
10 Bench Press (65#)
10 Pull-ups


 29m 55s
Performed as RX
Kristen Drake 10/07/2013 Sheepdog CrossFit Outlaw 131007 BBG

15 minutes to establish a 3RM Hang Snatch (top of knee).

Conditioning

For time:

45 T2B

-then-

3 rounds of:

15 Deadlifts 235/155#
15 Back Squats 235/155#

*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).		 18m 07s
Performed as RX
Kristen Drake 10/05/2013 Sheepdog CrossFit Outlaw 131004 Strength

HBBS: 1X5@60%, 1X5@65%, 2X5@70% rest exactly 2:00.

Conditioning

Fractured Fran

21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups

For total working time.

*Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

 11m 11s
Performed as RX
Kristen Drake 10/02/2013 Sheepdog CrossFit CrossFit.com 130930 6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.		 34m 14s
Performed as RX
Kristen Drake 10/01/2013 Sheepdog CrossFit Outlaw 131001 Strength

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% rest as needed.

Conditioning

12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#		 1 rounds 40 reps
Performed as RX
Kristen Drake 09/28/2013 Sheepdog CrossFit CrossFit.com 130927 Run 5K 27m 35s
Performed as RX
Kristen Drake 09/27/2013 Sheepdog CrossFit None 2 rounds, for max reps
1 minute thrusters (95#/65#)
Rest 1 minute
1 minute pull-ups
Rest 1 minute
1 minute row (calories)
Rest 1 minute
1 minute burpees
106 reps
Performed as RX
Kristen Drake 09/26/2013 Sheepdog CrossFit CrossFit.com 130919 Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft		 49m 23s
Performed as RX
Kristen Drake 09/24/2013 Sheepdog CrossFit Outlaw 130924 Strength

HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% - rest exactly 90 seconds (all sets should be fast and without a pause).

Conditioning

1:00 ME Strict HSPU
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU

 88 reps
Performed as RX
Kristen Drake 09/23/2013 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 184 reps
Performed as RX
Kristen Drake 09/20/2013 Sheepdog CrossFit Outlaw 130920 Strength

HBBS: 1X5@65%, 3X5@75% rest 2 minutes between sets.

Conditioning

21-15-9 reps:

Power Snatch 95/65
HSPU		 14m 48s
Performed as RX
Kristen Drake 09/17/2013 Sheepdog CrossFit CrossFit.com 130917 Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.		 19m 59s
Performed as RX
Kristen Drake 09/16/2013 Sheepdog CrossFit Outlaw 130914 BBG

15 minutes to establish a 1RM Hang Snatch

Conditioning

DT

5 rounds for time of:

12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#		 14m 47s
Workout Scaled
Kristen Drake 09/13/2013 Sheepdog CrossFit Outlaw 130913 Strength

HBBS: 2X5@65%, 3X5@70% rest exactly 90 seconds.

Conditioning

10 minute AMRAP

Ascending ladder of:
2 Squat Clean Thrusters 115/75#
2 Pull-ups
4 Squat Clean Thrusters 115/75#
4 Pull-ups
6 Squat Clean Thrusters 115/75#
6 Pull-ups
until 10 minutes is up
 44 reps
Performed as RX
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