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Athlete Date Sort Location Workout Name Description Results
Kristen Drake 09/12/2013 Sheepdog CrossFit None 3 rounds for max reps
30 seconds Thrusters (75#/45#)
30 seconds rest
30 seconds Sumo deadlift high pull (75#/45#)
30 seconds rest
30 seconds Burpees
30 seconds rest
30 seconds pull ups
30 seconds rest
 99 reps
Performed as RX
Kristen Drake 09/10/2013 Sheepdog CrossFit Outlaw 130910 Strength

HBBS: 1X5@65%, 1X5@70%, 1X5@75%, 1X5@80% rest 2 minutes.

Conditioning

4 rounds for total working time of:

Run 400m
20 Burpee Box Jumps, 20 inch box

Rest 1:1

 24m 42s
Performed as RX
Kristen Drake 09/09/2013 Sheepdog CrossFit CrossFit.com 130909 21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups		 19m 14s
Workout Scaled
Kristen Drake 09/05/2013 Sheepdog CrossFit Outlaw 130904 BBG

1) EMOM for 5 minutes:

2 Power Snatches at 75% of 1rm Power Snatch.

2) EMOM for 5 minutes:

2 Power Clean and Jerks at 75% of 1rm Power Clean.

Conditioning

For time and reps:

5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile

*There is no break after the KB Snatches.		 29 reps
Performed as RX
Kristen Drake 09/04/2013 Sheepdog CrossFit None Conditioning

3 rounds for time of:

Run 400m
15 Thrusters 115/75#
15 C2B Pullups
 24m 55s
Performed as RX
Kristen Drake 09/03/2013 Sheepdog CrossFit CrossFit.com 130902 Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
 19m 36s
Performed as RX
Kristen Drake 09/02/2013 Sheepdog CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 54m 03s
Workout Scaled
Kristen Drake 08/30/2013 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 14m 45s
Workout Scaled
Kristen Drake 08/29/2013 Sheepdog CrossFit None Jack
Max rounds in 20 minutes
10x Push press (115#)
10x KB swings (53#)
10x Box jumps (24 inch) 		8 rounds 20 reps
Workout Scaled
Kristen Drake 08/26/2013 Sheepdog CrossFit CrossFit.com 130825 Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post load to comments.		 21m 39s
Performed as RX
Kristen Drake 08/23/2013 Sheepdog CrossFit Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee		 21m 21s
Workout Scaled
Kristen Drake 08/20/2013 Sheepdog CrossFit Falkel Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent		 5 rounds 16 reps
Performed as RX
Kristen Drake 08/20/2013 Sheepdog CrossFit None WOD 130820:
Compare 1 and 2 to 130723.

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 rest 90 sec.

Strength

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% rest 2 minutes (or more if necessary).		 1m 00s
Performed as RX
Kristen Drake 08/19/2013 Sheepdog CrossFit None WOD 130819:
BBG

1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee three consecutive reps).

2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 rest 90 sec.

3a) 4X2 3-Stop Snatch High Pull (2 off floor, bottom of knee, high pull) heaviest possible, rest 60 sec.
3b) 4X8 Bent Over Row heaviest possible, rest 60 sec.

Conditioning

30-20-10 of:

Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12 target)
KB Snatch (15l/15r anyhow) 32/24kg

For time.
 17m 14s
Performed as RX
Kristen Drake 08/15/2013 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 15m 37s
Performed as RX
Kristen Drake 08/14/2013 Sheepdog CrossFit CrossFit.com 130812 For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box		 49m 51s
Performed as RX
Kristen Drake 08/13/2013 Sheepdog CrossFit None WOD 130813:
Compare 1 and 2 to 130716.

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 rest 90 sec.

Strength

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% rest 2 minutes (or more if necessary).

Conditioning

3 rounds for time of:

50 Double-Unders
50 Walking OH Lunges 115/75#
25 Burpees
 29m 06s
Performed as RX
Kristen Drake 08/12/2013 Sheepdog CrossFit None WOD 130812:
BBG

For 1 and 2 refer to 130715.

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 rest 90 sec.

3a) 5X3 Snatch High Pulls @ 115% of #1 rest 60 sec.
3b) 5X6 Pendlay Row heaviest possible, rest 60 sec.

Conditioning

3 rounds for time and reps of:

3:00 to complete-

Row 500m (all out)
ME Muscle-Ups in the remaining time

Rest 2:00 after each round.

*Note: Each 500m row should be all out. Do not strategize to allow for more MU.		 13m 00s
Performed as RX
Kristen Drake 08/10/2013 Sheepdog CrossFit CrossFit.com 130809 Five rounds for time of:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips
 25m 01s
Performed as RX
Kristen Drake 08/09/2013 Sheepdog CrossFit CrossFit.com 130808 Ten rounds for time of:
7 Burpees
7 Knees to elbows
 18m 15s
Performed as RX
Kristen Drake 08/07/2013 Sheepdog CrossFit None WOD 130807:
1) 12 minutes to establish a 3 Position Power Snatch (floor, 2 off floor, top of knee).

2) 12 minutes to establish a 3 Position Power Clean (floor, 2 off floor, top of knee).

4b) 4X5 Snatch Grip Push Press + 1 Pause OHS pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.

Conditioning

30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees

For time.

*Note: Target Burpees should be performed by touching a target 10 above your highest reach.		 20m 53s
Performed as RX
Kristen Drake 08/06/2013 Sheepdog CrossFit None WOD 130806:

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% rest 2 minutes.

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% rest 2 minutes (or more if necessary).

Conditioning

7 rounds of:

30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15
30 sec. Rest
30 sec. ME Deficit HSPU 6/4
30 sec. Rest		 21m 00s
Performed as RX
Kristen Drake 08/05/2013 Sheepdog CrossFit None WOD 130803:
BBG

1) 15 minutes to establish a 1RM Snatch

2) 15 minutes to establish a 1RM Clean & Jerk

Conditioning

2007

Row 1k

-then-

5 rounds of:

25 Pull-ups
7 Push Jerks 135/85#

For time.

*12:00 time cap. This is a STRICT cap. The volume of pull-ups in this piece could be injurious for anyone needing more than 12:00. Do NOT go over this cap (yes, I know the cap at the Games was 15:00 I dont care).		 12m 00s
Performed as RX
Kristen Drake 08/01/2013 Sheepdog CrossFit None WOD 130731:
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

Conditioning

3 rounds for total time of:

9 Deficit HSPU 6/4
50 KBS 24/16kg
9 Bar Muscle-Ups
 25m 14s
Performed as RX
Kristen Drake 07/31/2013 Sheepdog CrossFit None WOD 130730:
BBG

1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% rest 2 minutes.

2) Front squat: 1X5 @ 60%, 70%, 75%, 80% rest 2 minutes.

Conditioning

5 X Run 800m rest 1:1
 1m 00s
Performed as RX
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