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Athlete Date Sort Location Workout Name Description Results
Daniel Qualmann 11/02/2020 Sheepdog CrossFit None For time:
3 x 800m run

Rest as needed.		 11m 31s
Performed as RX
Daniel Qualmann 10/26/2020 Sheepdog CrossFit None 2 rounds:
25 burpees
50m walking lunges
25 calorie row
50m farmer carry 50# DBs
25 calorie row
150 single under jump ropes
 27m 47s
Performed as RX
Daniel Qualmann 10/23/2020 Sheepdog CrossFit None For time & load:
8 Power Cleans
8 Bent Over Rows
8 Front Squats
8 Shoulder-to-Overhead

Rest 1:30 then perform the complex with 7 reps of each movement.
Rest 1:30 then perform the complex with 6 reps of each movement.
Rest 1:30 then perform the complex with 5 reps of each movement.
*Weight choice is dictated by your weakest movement.		 115# lbs
Performed as RX
Daniel Qualmann 10/21/2020 Sheepdog CrossFit None 7 Rounds for time (or not) of:
7 Ring Dips, strict
7 Knees-to-elbows, strict

7 Rounds for time (or not) of:
7 Kettlebell Swings, 70/53
7 Burpees

*Rest 3 minutes between workouts.		 22m 08s
Workout Scaled
Daniel Qualmann 10/15/2020 Sheepdog CrossFit None 21-15-9-6-3 reps for time of:
Deadlift, 185/135
Box Jumps, 24"/20		 8m 04s
Performed as RX
Daniel Qualmann 10/13/2020 Sheepdog CrossFit None 3 Rounds for time (or not) of:
100 Single-unders
25 Wallball Shots, 20/14
7 Front Squat, 55% of 1RM		 13m 23s
Performed as RX
Daniel Qualmann 10/09/2020 Sheepdog CrossFit None EMOM 30 minutes of:
1 Power Snatch		 27 @ 115# / 3 @ 135# lbs
Performed as RX
Daniel Qualmann 10/04/2020 Sheepdog CrossFit None Clean & Jerk
2-2-2-2-2-2-2

*3 second pause, bottom of jerk		 155# lbs
Performed as RX
Daniel Qualmann 10/01/2020 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 16 rounds 16 reps
Performed as RX
Daniel Qualmann 09/30/2020 Sheepdog CrossFit None Deadlift
1-1-1-1-1-1-1		 315-335-355-365-375-385-365 lbs
Performed as RX
Daniel Qualmann 09/29/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
30 Thrusters, 45/35		 14m 19s
Performed as RX
Daniel Qualmann 09/28/2020 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press
Pull-ups, strict		 15m 31s
Workout Scaled
Daniel Qualmann 09/28/2020 Sheepdog CrossFit None 5 x 50m Sprint 8:39/8:33/8:00/8:36*late stoppage/7:95 lbs
Performed as RX
Daniel Qualmann 09/24/2020 Sheepdog CrossFit None For time (or not):
10 Rope Climbs, 15 ft.
10 Back Squats, 65% 1RM
10m Handstand Walk
10 Ring Muscle-ups
10 Back Squats, 65% 1RM
10m Handstand Walk
10 Bar Muscle-ups
10 Back Squats, 65% 1RM
10m Handstand Walk		 26m 09s
Workout Scaled
Daniel Qualmann 09/22/2020 Sheepdog CrossFit None 3 Intervals, each for time of:
30 Wallball Shots, 20/14
15 Dumbbell Clean & Jerks, 50# DBs

*Rest 3 minutes between each		 11m 48s
Workout Scaled
Daniel Qualmann 09/21/2020 Sheepdog CrossFit None Snatch
1-1-1-1-1-1-1		 115-125-135-145-155-155-165f-155 lbs
Performed as RX
Daniel Qualmann 09/16/2020 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 53s
Performed as RX
Daniel Qualmann 09/15/2020 Sheepdog CrossFit None In an 8-minute window:
2 Hang Power Snatch, 95/65
20m Shuttle Run (10m x 2)
4 Hang Power Snatch, 95/65
40m Shuttle Run (10m x 4)
6 Hang Power Snatch, 95/65
60m Shuttle Run (10m x 6)
Etc, etc, etc...		 5 rounds 5 reps
Performed as RX
Daniel Qualmann 09/14/2020 Sheepdog CrossFit None Power clean 3-3-3-3 reps
Front squat 2-2-2-2 reps
Squat clean 1-1-1-1 reps		 185-185-185-185 lbs
185-205-205-210 lbs
155-175-185-185 lbs
Performed as RX
Daniel Qualmann 09/10/2020 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 36m 07s
Performed as RX
Daniel Qualmann 09/09/2020 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 22m 13s
Workout Scaled
Daniel Qualmann 09/08/2020 Sheepdog CrossFit None Back Squat
5-5-5-5-5		 185-195-200-195-195 lbs
Performed as RX
Daniel Qualmann 08/28/2020 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 30m 54s
Performed as RX
Daniel Qualmann 08/27/2020 Sheepdog CrossFit None Clean & Jerk
1-1-1-1-1-1-1		 185-195-195f-195-185-190-195 lbs
Performed as RX
Daniel Qualmann 08/26/2020 Sheepdog CrossFit None 4 rounds of:
20 Kettlebell Swings, 55 lbs
20 Box Jumps, 24 in
20 AbMat Sit-ups		 14m 41s
Workout Scaled
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