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Kristen Drake 07/30/2013 Sheepdog CrossFit None WOD 130729:
BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2 from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) heavier then last week, rest 60 sec.
3b) 55 Pendlay Row heaviest possible, rest 60 sec.

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatchespecially the isometric portion.

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.		 20m 00s
Performed as RX
Kristen Drake 07/28/2013 Sheepdog CrossFit None Conditioning

Run 800m
15 T2B
20 KB Swing 32/24kg
Run 400m
20 T2B
25 KB Swing 32/24kg
Run 200m
25 T2B
30 KB Swing 32/24kg
 20m 38s
Workout Scaled
Kristen Drake 07/26/2013 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 20m 22s
Performed as RX
Kristen Drake 07/24/2013 Sheepdog CrossFit CrossFit.com 130715 Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
Women: 95#
 18m 36s
Performed as RX
Kristen Drake 07/23/2013 Sheepdog CrossFit CrossFit.com 130723 For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
 14m 41s
Workout Scaled
Kristen Drake 07/22/2013 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 33 reps
Performed as RX
Kristen Drake 07/15/2013 Sheepdog CrossFit None
BBG

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) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 rest 60 sec.
3b) 4X8 Pendlay Rows heaviest possible, rest 60 sec.

Conditioning

With no rest between sections:

1 minute ME Rope Climbs 15
3 minute AMRAP of:

15 Burpees (to a target 6 above highest reach)
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

2 minutes ME Rope Climbs 15
3 minute AMRAP of:

15 Burpees (to a target 6 above highest reach)
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

1 minute ME Rope Climbs 15
 10m 00s
Performed as RX
Kristen Drake 07/13/2013 Sheepdog CrossFit None WOD 130713:

BBG

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean & Jerk.

Conditioning

Fran

21-15-9 of:

Thrusters 95/65#
Pull-ups

For time.		 11m 08s
Performed as RX
Kristen Drake 07/12/2013 Sheepdog CrossFit None WOD 130712:

1) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a Walkout (simply set up like youre going to squat, walk out of the rack, and hold the weight on your back for 5 seconds DO NOT attempt to squat belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your Walkout, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.		 30m 00s
Performed as RX
Kristen Drake 07/12/2013 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 8m 05s
Workout Scaled
Kristen Drake 07/10/2013 Sheepdog CrossFit Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 113 reps
Workout Scaled
Kristen Drake 07/09/2013 Sheepdog CrossFit None WOD 130709:

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes 1 Clean & Jerk @ 85-90% of max from #1

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) heaviest possible, rest 60 sec.
3b) 3X5 Push Press heaviest possible, rest 60 sec.

Conditioning

For time:

5 rounds of Cindy

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 155/105#

-then-

5 rounds of Cindy

5 Pull-ups
10 HR Push-ups
15 Air Squats		 24m 25s
Performed as RX
Kristen Drake 07/08/2013 Sheepdog CrossFit None WOD 130706:

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB do not gameplan)

Then (no rest)-

2:00 ME Double-Unders		 12m 00s
Performed as RX
Kristen Drake 07/06/2013 Sheepdog CrossFit None

Smolov 3/4 Click Here for Smolov Calculator

HBBS 10X3 @ 85% rest at least 2 minutes

BBG

1) 10 minutes to establish a 1RM Snatch.

2) 10 minutes to establish a 1RM Clean & Jerk.

Conditioning

12-9-6 of:

Power Clean & Jerk 185/120#
Bar Muscle-Ups

For time.		 24m 05s
Performed as RX
Kristen Drake 07/03/2013 Sheepdog CrossFit None WOD 130703:

Strength 1


HBBS 7X5 @ 75% rest at least 2 minutes

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 7 minutes: 1 Power Snatch @ 90% of todays max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of todays max.

Strength 2

1a) 4X8 Strict Weighted Pullups heaviest possible, rest 60-90
1c) 4X10 Reverse Hyper very heavy, rest 30 sec.

 1m 00s
Performed as RX
Kristen Drake 07/01/2013 Sheepdog CrossFit None WOD 130701:

BBG

5X1 Snatch + 5 Snatch Grip Push Press heaviest possible, rest 60-90 seconds

Strength

Smolov 3/1

HBBS 6X6 @ 70% Plus rest at least 2 minutes

Conditioning

5 rounds for reps/calories of:

30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest		 15m 00s
Performed as RX
Kristen Drake 06/29/2013 Sheepdog CrossFit None WOD 130629:

Strength

*If last weeks squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/4 Click Here for Smolov Calculator

HBBS 10X3 @ 85% rest at least 2 minutes

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 Minutes to establish a 1RM Clean & Jerk.

Conditioning

Diane

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)		 11m 01s
Performed as RX
Kristen Drake 06/28/2013 Sheepdog CrossFit None WOD 130628:

Strength

*If last weeks squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/3 Click Here for Smolov Calculator

HBBS 8X4 @ 80% rest at least 2 minutes

Conditioning

12 minute AMRAP of:

100 Burpee Broad Jump DEMO VIDEO
100 OH Walking Lunges 45/25# (plate)		 12m 00s
Performed as RX
Kristen Drake 06/26/2013 Sheepdog CrossFit None Strength 1

*If last weeks squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/2 Click Here for Smolov Calculator

HBBS 7X5 @ 75% rest at least 2 minutes

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 5 minutes: 1 Power Snatch @ 90% of todays max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of todays max.

Strength 2

1a) 4XME Strict Pullups rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper medium/heavy, rest 30 sec		 1m 00s
Performed as RX
Kristen Drake 06/25/2013 Sheepdog CrossFit None WOD 130625:

BBG

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning

3 rounds for total reps of:

1:00 ME Deficit HSPU 4/3

2:00 AMRAP of:

12 TTB
12 DB Push Press 50/35#

*Rest 1:00

Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.		 12m 00s
Performed as RX
Kristen Drake 06/24/2013 Sheepdog CrossFit None WOD 130624:

BBG

7X1 Snatch + 3 Snatch Grip Push Press heaviest possible, rest 60-90 seconds

Strength

Smolov 2/1 Click Here for Smolov Calculator

*If last weeks squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus rest at least 2 minutes

Conditioning

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders		 14m 28s
Performed as RX
Kristen Drake 06/22/2013 Sheepdog CrossFit None WOD 130622:

Strength

Smolov 1/4 Click Here for Smolov Calculator

HBBS 10X3 @ 85% rest at least 2 minutes

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 Minutes to establish a 1RM Clean & Jerk.

Conditioning

30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.		 13m 06s
Performed as RX
Kristen Drake 06/22/2013 Sheepdog CrossFit Fight Gone Bad HBBS 8x4 @ 80%

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.		 196 reps
Workout Scaled
Kristen Drake 06/21/2013 Sheepdog CrossFit None WOD 130621:

Strength

Smolov 1/2 Click Here for Smolov Calculator

HBBS 8X4 @ 80% rest at least 2 minutes

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are Russian style Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor The Enforcer will be sent to your home.		 12m 00s
Performed as RX
Kristen Drake 06/19/2013 Sheepdog CrossFit None WOD 130619:

Strength 1

Smolov 1/2 Click Here for Smolov Calculator

HBBS 7X5 @ 75% rest at least 2 minutes

BBG

1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of todays max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of todays max.

Strength 2

1a) 4X5 Weighted Strict Pullups heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper heaviest possible, rest 30 sec.		 12m 00s
Performed as RX
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