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Athlete Date Location Workout Name DescriptionSort Results
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 05/19/2015 Sheepdog CrossFit Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 56s
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 03/02/2015 Sheepdog CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 125 lbs
Performed as RX
Kristen Drake 08/12/2012 Sheepdog CrossFit CrossFit.com 120811 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.		 39m 40s
Performed as RX
Kristen Drake 06/20/2012 CrossFit.com CrossFit.com 120616 10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds		 14m 44s
Workout Scaled
Kristen Drake 07/12/2012 Sheepdog CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 19m 35s
Workout Scaled
Kristen Drake 02/15/2013 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 14m 19s
Workout Scaled
Kristen Drake 04/23/2013 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 25m 11s
Performed as RX
Kristen Drake 10/22/2012 Sheepdog CrossFit CrossFit.com 121020 1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters		 12m 40s
Workout Scaled
Kristen Drake 02/17/2014 Sheepdog CrossFit Outlaw 140212 12 minutes to establish a max complex of 2 Hang Cleans (just above the knee) + 1 Jerk

Conditioning

5 rounds for time of:

5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20

 17m 04s
Workout Scaled
Kristen Drake 06/22/2012 Sheepdog CrossFit Nick 12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells		 16m 55s
Workout Scaled
Kristen Drake 02/21/2013 Sheepdog CrossFit CrossFit.com 130221 12-9-6-3 reps for time of:
95 pound Power snatch
Burpee		 7m 59s
Workout Scaled
Kristen Drake 05/20/2013 Sheepdog CrossFit None 130518:

BBG

1) 15 minutes to establish a 1RM Snatch.

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

Strength

*Note: Group 2, do not do this portion.

1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

For total reps:

3 min ME Wall Balls
3 min ME DB Snatches (alternating) 70/50#

-1 min Rest

2 min ME Wall Balls
2 min ME DB Snatches (alternating) 70/50#

-1 min Rest

1 min ME Wall Balls
1 min ME DB Snatches (alternating) 70/50#

-1 min Rest then:

For time:

20 Axle Push Jerks 185/115#
 2m 10s
Performed as RX
Kristen Drake 02/27/2013 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 5m 35s
Workout Scaled
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 06/15/2012 CrossFit.com None 20 min AMRAP:
5 Box Jumps @ 24"
10 HR Pushups
15 Situps
20 Air Squats		 7 rounds 13 reps
Performed as RX
Kristen Drake 06/24/2012 Sheepdog CrossFit CrossFit.com 120620 21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster		 10m 27s
Workout Scaled
Kristen Drake 05/28/2013 Sheepdog CrossFit 2013 CrossFit Games Regional Event 5 21-15-9 reps for time of:
315 pound Deadlift
30" Box jump

 6m 18s
Workout Scaled
Kristen Drake 05/10/2013 Sheepdog CrossFit CrossFit.com 130508 21-15-9 reps for time of:
Handstand push-ups
Pull-ups		 10m 32s
Workout Scaled
Kristen Drake 05/31/2012 CrossFit.com CrossFit.com 120529 21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up		 15m 18s
Workout Scaled
Kristen Drake 06/06/2012 CrossFit.com CrossFit.com 120604 21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups		 15m 18s
Workout Scaled
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 09/26/2012 Sheepdog CrossFit CrossFit.com 120919 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat		 14m 08s
Workout Scaled
Kristen Drake 11/10/2013 Sheepdog CrossFit CrossFit.com 120919 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat		 12m 43s
Workout Scaled
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