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Athlete Date Location Workout NameSort Description Results
Kristen Drake 03/29/2013 Sheepdog CrossFit 130329 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
 43 reps
Workout Scaled
Kristen Drake 04/13/2013 Sheepdog CrossFit 130408 outlaw cf BBG
1) 15 minutes of Snatch technique work.
2) 15 minutes of Clean & Jerk technique work.
*Notes: Do not go past 80% on any lifts. There should be no misses.

Skill
15 minutes of Handstand Walk practice.

Conditioning
Row 2k @ 80-85%

*Notes: Base this percentage off of your PR 2k. Try to maintain slower splits through the first 1k, and decrease pace throughout the second 1k.		 10m 22s
Performed as RX
Kristen Drake 11/07/2012 Sheepdog CrossFit 2010 Northwest Regional Event 1 Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders		 20m 36s
Workout Scaled
Kristen Drake 12/19/2012 Sheepdog CrossFit 2012 CrossFit Games Regional Event 3 Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
Sprint 200 feet		 5m 37s
Workout Scaled
Kristen Drake 07/25/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Chipper For time:
10 Overhead Squats (155/105lbs)
10 Box jump overs (24/20" box)
10 Fat bar thrusters (135/95lbs)
10 Power cleans (205/125lbs)
10 Toes-to-bar
10 Burpee muslce-ups
10 Toes-to-bar
10 Power cleans (205/125lbs)
10 Fat bar thrusters (135/95lbs)
10 Box jump overs (24/20" box)
10 Overhead Squats (155/105lbs)		 15m 01s
Workout Scaled
Kristen Drake 07/15/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Clean Ladder Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.		 45-55-65-75-85-95 (failed) lbs
Performed as RX
Kristen Drake 07/16/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Track Triplet Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters
 13m 40s
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 06/03/2013 Sheepdog CrossFit 2013 CrossFit Games Regional Event 6 For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
160 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 160 pound barbell in front rack		 32m 34s
Workout Scaled
Kristen Drake 01/25/2013 Sheepdog CrossFit 2013 ODT WOD For time:
126 Burpee box jumps, 24 inch box

If you have a ten pound vest or body armor, wear it. 		20m 47s
Workout Scaled
Kristen Drake 03/05/2013 Sheepdog CrossFit Adrian Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box		 46m 55s
Workout Scaled
Kristen Drake 06/19/2012 CrossFit.com Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 8m 45s
Workout Scaled
Kristen Drake 09/24/2012 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 31m 28s
Workout Scaled
Kristen Drake 06/11/2013 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 21m 34s
Performed as RX
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 11/18/2012 Sheepdog CrossFit Back Squat 10X2 Back Squat 2-2-2-2-2-2-2-2-2-2 reps 95-115-115-125-125-135-145-145-145-155 lbs
Performed as RX
Kristen Drake 09/28/2012 Sheepdog CrossFit Back Squat 5X5 Back Squat 5-5-5-5-5 reps 95-105-115-125-135 lbs
Performed as RX
Kristen Drake 06/30/2012 Sheepdog CrossFit Back Squat 7X1 Back Squat 1-1-1-1-1-1-1 115, 135, 135, 135, 145, 145, 150 lbs
Performed as RX
Kristen Drake 11/16/2012 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 40m 01s
Workout Scaled
Kristen Drake 03/19/2013 Sheepdog CrossFit Barraza Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups		 4 rounds 1 reps
Workout Scaled
Kristen Drake 06/25/2012 Sheepdog CrossFit Bench Press 5X5 Bench Press 5-5-5-5-5 95-95-95-95-105 lbs
Performed as RX
Kristen Drake 07/03/2012 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 10m 37s
Performed as RX
Kristen Drake 06/12/2012 CrossFit.com Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 3 reps
Workout Scaled
Kristen Drake 01/09/2013 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 0 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
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