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Athlete Date Sort Location Workout Name Description Results
Tom Muller 09/07/2022 CFSF Bean Farts For time:
800 meter run
50 Sit-ups
800 meter run 		15m 50s
Performed as RX
Willem van Lingen 09/07/2022 Stellenbosch Workout 85 As Far As Possible in 15min:

Reps: 2, 4, 6, 8, 10, 12, 14,...

Front Squats (35kg)
Burpees		 9 rounds 5 reps
Performed as RX
Jonathan Schabruch 09/06/2022 Sheepdog CrossFit None Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:2 work-to-rest interval		 10m 05s
Performed as RX
Sharon Muller 09/06/2022 CFSF Drill Time For time:
50 Double unders
5 Man makers
40 Double unders
4 Man makers
30 Double unders
3 Man makers
20 Double unders
2 Man makers
10 Double unders
1 Man maker		 17m 53s
Workout Scaled
Daniel Qualmann 09/06/2022 Sheepdog CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 6m 31s
Performed as RX
Willem van Lingen 09/06/2022 Stellenbosch Workout 84 6 Rounds:

30 Sec Mountain Climbers
30 Sec Rest
30 Sec Box Jumps (24 Inch)
30 Sec Rest
30 Sec DB Hang Cleans (17.5kg)
30 Sec Rest		 270 reps
Performed as RX
Joshua Crews 09/06/2022 Sheepdog CrossFit None Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:2 work-to-rest interval		 7m 27s
Performed as RX
Jonathan Schabruch 09/05/2022 Sheepdog CrossFit None 4 rounds of:
Run, 400 m
25 Push-ups		 4 rounds 0 reps
Performed as RX
Scott Anderson 09/05/2022 Sheepdog CrossFit None 2 Partner Team:

20 minute AMRAP:
P1 - Row 250m (HOME ROWER)
P2 - max reps of alt. Burpee KB snatch @ 55#

Switch after each row		 112 reps
Performed as RX
Jonathan Schabruch 09/03/2022 Sheepdog CrossFit None 4 rounds of:
Run, 400 m
15 Strict Pull-ups
12 Kettlebell Goblet Squats, 32 kg		 4 rounds 0 reps
Performed as RX
Jonathan Schabruch 09/02/2022 Sheepdog CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 4m 06s
Performed as RX
Sharon Muller 09/02/2022 CFSF Strength.1 Push press
3-2-2-1-1-1		 55-65-75-85-105-110F lbs
Performed as RX
Christopher Albert 09/02/2022 CFSF Strength.1 Push press
3-2-2-1-1-1		 95 lbs
Performed as RX
Scott Anderson 09/02/2022 Sheepdog CrossFit None 6-9-12-9-6
Lateral burpees over bar
Front squats 135#
C2B pullups		 18m 47s
Performed as RX
Willem van Lingen 09/02/2022 Stellenbosch Workout 83 7 min AMRAP:

5 Bar Muscle-Ups
8 Power Clean & Jerks (52kg)		 4 rounds 0 reps
Workout Scaled
Jonathan Schabruch 09/01/2022 Sheepdog CrossFit None 4 rounds of:
Assault Bike, 1200 m
12 Back Squats, 165 lbs
12 Box Jumps, 24 in
12 Ring Dips		 16m 45s
Performed as RX
Joshua Crews 09/01/2022 Sheepdog CrossFit Linchpin: Monster Mash 08-29-2022 Linchpin: Monster Mash 08-29-2022 50-35-20 reps of:

50-35-20 reps of:
Wallball Shots, 20/14
Russian Kettlebell Swings, 70/53

3 Rounds for time of:
50 Double-unders
15 Power Cleans, 115/75
50 Double-unders
15 Push Press, 115/75

For time:
800m run
*Rest 5 minutes
between workouts.		 33m 12s
Performed as RX
Sharon Muller 09/01/2022 CFSF Perseus For time:
21-15-9 reps of:
Med ball cleans, 20/16
Burpees
Med ball sit-ups
*start and finish with a 200 meter MB run.		 24m 57s
Workout Scaled
Scott Anderson 09/01/2022 Sheepdog CrossFit 180107 On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

HOME ROWER		 3,586 m
Performed as RX
Christopher Albert 09/01/2022 CFSF Perseus For time:
21-15-9 reps of:
Med ball cleans, 20/16
Burpees
Med ball sit-ups
*start and finish with a 200 meter MB run.		 21m 35s
Performed as RX
Tom Muller 09/01/2022 CFSF Perseus For time:
21-15-9 reps of:
Med ball cleans, 20/16
Burpees
Med ball sit-ups
*start and finish with a 200 meter MB run.		 20m 37s
Performed as RX
Jonathan Schabruch 08/31/2022 Sheepdog CrossFit None For total distance:
5 minutes assault bike
5 minutes row
5 minutes run

Rest 5 minutes between exercises. 		5,597 m
Performed as RX
Joshua Crews 08/31/2022 Sheepdog CrossFit None For total distance:
5 minutes assault bike
5 minutes row
5 minutes run

Rest 5 minutes between exercises. 		5,646 m
Performed as RX
Sharon Muller 08/31/2022 CFSF Manny S. 5 rounds for time:
200 meter run
Then,
5-4-3-2-1
Turkish Get-up, 53/35
 18m 26s
Workout Scaled
Christopher Albert 08/31/2022 CFSF Manny S. 5 rounds for time:
200 meter run
Then,
5-4-3-2-1
Turkish Get-up, 53/35
 13m 30s
Workout Scaled
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