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Athlete Date Sort Location Workout Name Description Results
Robert Greer 10/04/2022 RifTribe Oct 4 Tuesday
3-3-3-3
Wall walks
5-5-5-5 RDL

EMOM 12 Min
Min 1: 6-8 pull-ups w/vest
Min 2: 25 air squats w/vest
 198 reps
Performed as RX
Eric H 10/03/2022 Farm Fitness None 2 Partner Team WOD:
One person runs 200m while the other works on the following :

100 Wallballs @ 20#
75 Situps w/20# MedBall
50 Thrusters @ 45#
25 Knees to Elbow		 12m 02s
Workout Scaled
Scott Anderson 10/03/2022 Sheepdog CrossFit None 5 rounds:
10 power cleans 95#
10 pushups
10 back squats 95#
10 v-ups		 15m 43s
Performed as RX
Jonathan Schabruch 10/03/2022 Sheepdog CrossFit None 4 rounds of:
45 Single Unders
7 Hang Squat Snatches, 95 lbs
45 Double Unders
7 Hang Squat Snatches, 95 lbs		 10m 44s
Performed as RX
Chris Torrence 10/03/2022 Farm Fitness None 2 Partner Team WOD:
One person runs 200m while the other works on the following :

100 Wallballs @ 20#
75 Situps w/20# MedBall
50 Thrusters @ 45#
25 Knees to Elbow		 12m 02s
Workout Scaled
Robert Greer 10/03/2022 RifTribe Oct 3 Monday
A: Dumbbell pressn (17.5kg 38.5lb)
8-8-8-M
6-6-6-6 Good mornings w/weight
33lb plate

B: 5 Rounds
8-push-ups
12-Goblet Squats 50lb
16-Russian Twists (15k plate)
 7m 56s
Performed as RX
Jonathan Schabruch 09/30/2022 Sheepdog CrossFit None For time as a 3 person team:
Team Run, 400 m
60 Back Squats, 185 lbs
Team Run, 400 m
45 Back Squats, 185 lbs
Team Run, 400 m
30 Back Squats, 185 lbs		 13m 17s
Performed as RX
Tom Muller 09/30/2022 CFSF Strength Snatch
1-1-1-1-1-1		 115# bar lbs
Performed as RX
Scott Anderson 09/29/2022 Sheepdog CrossFit None 50-40-30-20-10 rep Rounds:
Burpee
Situp		 25m 24s
Performed as RX
Jonathan Schabruch 09/29/2022 Sheepdog CrossFit None Team of three - AMReps in 20 mins:
Teammate 1 - Assault Bike Calorie

2 & 3 each do one round of:
15 Hang Power Cleans, 95 lbs
15 Box Jump Overs, 24 in		 244 reps
Performed as RX
Sharon Muller 09/29/2022 CFSF LCD Crabbs 3-6-9-12-15-12-9-6-3 reps for time:
Toes to bar
Burpees 		17m 42s
Workout Scaled
Tom Muller 09/29/2022 CFSF LCD Crabbs 3-6-9-12-15-12-9-6-3 reps for time:
Toes to bar
Burpees 		18m 48s
Performed as RX
Eric H 09/28/2022 Farm Fitness Hildy HERO WOD with a partner
one work, one rest
for time:

100 cal row
75 thrusters 45/35
50 pull ups
75 wall balls
100 cal row		 18m 17s
Performed as RX
Chris Torrence 09/28/2022 Farm Fitness Hildy HERO WOD with a partner
one work, one rest
for time:

100 cal row
75 thrusters 45/35
50 pull ups
75 wall balls
100 cal row		 18m 17s
Performed as RX
Jonathan Schabruch 09/28/2022 Sheepdog CrossFit None EMOM 20 minutes of:
Min 1: Wallball Shots, 20/14
Min 2: Rope Climbs, 15 ft.
Min 3: Row, Calories
Min 4: Rest
Min 5: Rest		 242 reps
Performed as RX
Joshua Crews 09/28/2022 Sheepdog CrossFit None EMOM 20 minutes of:
Min 1: Wallball Shots, 20/14
Min 2: Rope Climbs, 15 ft.
Min 3: Row, Calories
Min 4: Rest
Min 5: Rest		 235 reps
Workout Scaled
Daniel Qualmann 09/28/2022 Sheepdog CrossFit None EMOM 20 minutes of:
Min 1: Wallball Shots, 20/14
Min 2: Rope Climbs, 15 ft.
Min 3: Row, Calories
Min 4: Rest
Min 5: Rest		 197 reps
Workout Scaled
Sharon Muller 09/28/2022 CFSF Bear Complex 3 rounds for max load:
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
Perform the sequence 7 times without dropping the bar.		 15#-25#-35# lbs
Performed as RX
Christopher Albert 09/28/2022 CFSF Bear Complex 3 rounds for max load:
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
Perform the sequence 7 times without dropping the bar.		 65# lbs
Performed as RX
Jonathan Schabruch 09/27/2022 Sheepdog CrossFit None Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Dumbbell Push Press
5-5-5-5-5		 135-140-145-150-155 lbs
160-165-170-175-180 lbs
70-70-70-70-70 lbs
Performed as RX
Daniel Qualmann 09/27/2022 Sheepdog CrossFit None Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Dumbbell Push Press
5-5-5-5-5		 135-140-145-150x-145 . lbs
155-165-160-160-165 lbs. lbs
155-160-155-155-155 lbs. lbs
Performed as RX
Scott Anderson 09/27/2022 Sheepdog CrossFit None 4 Rounds:
Row 300m
30 Flutterkicks 4-ct
20 Dips
10 Medicine ball cleans 20#

HOME ROWER		 20m 04s
Performed as RX
Tom Muller 09/27/2022 CFSF Tabata 2 Tabata Ball Slams, 20/16
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.		 8 reps
Performed as RX
Tom Muller 09/27/2022 CFSF Tabata Double-under 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.		 11 reps
Performed as RX
Christopher Albert 09/27/2022 CFSF Tabata Double-under 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.		 5 reps
Workout Scaled
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