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Athlete Date Sort Location Workout Name Description Results
Daniel Qualmann 01/28/2019 Sheepdog CrossFit None 4 Rounds for Time:
60 Double unders
30 cal row
10 Power Snatch 135#		 22m 21s
Workout Scaled
Daniel Qualmann 01/27/2019 Sheepdog CrossFit Ricky Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps		 5 rounds 1 reps
Performed as RX
Daniel Qualmann 01/26/2019 Sheepdog CrossFit Officer Down Tribute Workout 2019 174 Burpee Box Jumps 60m 00s
Performed as RX
Daniel Qualmann 01/25/2019 Sheepdog CrossFit None 5 min AMRAP:
100 Double Unders
Hang Cleans @ 135# (Score # of H Cleans)
-Rest 1 Minute-

5 min AMRAP:
500m Row
Wall Balls 20# (Score # of Wall Balls)
-Rest 1 Minute-

5 min AMRAP:
Ascending ladder-
Thrusters @ 95#
Bar Facing Burpees (Score # of Thrusters)		 50 reps
Performed as RX
Daniel Qualmann 01/23/2019 Sheepdog CrossFit None 3 Rounds for Reps:

60 Seconds of Wall Balls 20#
60 Seconds of Kettlebell Swings 55#
60 Seconds of Box Jumps 24"
60 Seconds of Push Press 95#
60 Seconds of Row (for calories)
60 Seconds of Rest		 219 reps
Performed as RX
Daniel Qualmann 01/22/2019 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 12m 44s
Performed as RX
Daniel Qualmann 01/18/2019 Sheepdog CrossFit None 7 Rounds for Time:

10 Burpee
20 Ab Mat Sit Up		 16m 34s
Performed as RX
Daniel Qualmann 01/15/2019 Sheepdog CrossFit None For Time:
50 Dubs
20 Hang Power Clean 115#
40 Dubs
20 Push Jerks 115#
30 Dubs
20 Bar Facing Burpees		 17m 48s
Performed as RX
Daniel Qualmann 01/14/2019 Sheepdog CrossFit None A. Shoulder Press
3-3-3-3-3-3-3

B. Hammer curls, regular curls, seated curls, behind head tricep curls.		 A. 115, 115, 125, 125, 115, 115(x2), 115 lbs
Performed as RX
Daniel Qualmann 01/11/2019 Sheepdog CrossFit None For Time:
50 Wall Ball
40 Med Ball Cleans
30 Cal Row
40 Wall Ball
30 Med Ball Cleans
20 Cal Row
30 Wall Ball
20 Med Ball Cleans
10 Cal Row

20# Med Ball		 28m 43s
Workout Scaled
Daniel Qualmann 01/09/2019 Sheepdog CrossFit None A. 5 Sets of 2 Rep Bench Press

B. 10 minute AMRAP
35 Double Unders
6 Burpee over Bar
6 Front Squat @ 95#		 2 rounds 39 reps
Performed as RX
Daniel Qualmann 01/08/2019 Sheepdog CrossFit None For Time:
40 Sit ups
10 Dubs
30 Sit ups
20 Dubs
20 Sit ups
30 Dubs
10 Sit ups
40 Dubs		 13m 03s
Performed as RX
Daniel Qualmann 01/07/2019 Sheepdog CrossFit None 4 Rounds for Time:

400m Run
40 Squats
10 Double Unders		 22m 03s
Performed as RX
Daniel Qualmann 01/06/2019 Sheepdog CrossFit None 10 rounds:
10, 9, 8... 3, 2, 1 pullups
1, 2, 3... 8, 9, 10 deadlifts @ 185#		 14m 48s
Performed as RX
Daniel Qualmann 12/26/2018 Sheepdog CrossFit None 2 Rounds for Time:

10 Chest to Bar
200m Run
15 Clean & Jerk @ 135#
200m Run
30 Double Unders
200m Run		 24m 35s
Performed as RX
Daniel Qualmann 12/17/2018 Sheepdog CrossFit None Weight Training w/ TB 45m 00s
Performed as RX
Daniel Qualmann 12/08/2018 Sheepdog CrossFit Mistletoe Madness 4 (#1) INT- Comp. 1RM Bench Press
1RM Back Squat
1RM Deadlift

*15 min Cap*

Rest 3 minutes, then begin WOD #2
 1630 Team Weight lbs
Performed as RX
Daniel Qualmann 12/08/2018 Sheepdog CrossFit Mistletoe Madness 4 (#2) INT- Comp. 6 Min AMRAP:

30 Kettlebell Swings (53#)
20 Jumping Lunges
10 Burpees		 207 reps
Performed as RX
Daniel Qualmann 12/08/2018 Sheepdog CrossFit Mistletoe Madness 4 (#3) INT- Comp. 16 Min Time Cap:

1200m Run
then

3 Rounds:
6 Snatches (115#)
12 Double Unders

with remainder of 16 minutes:

Row for Calories

*Score is Calories Rowed*		 122 reps
Performed as RX
Daniel Qualmann 12/08/2018 Sheepdog CrossFit Mistletoe Madness 4 (#4) INT- Comp. Clean Ladder (Ascending then Descending):
Each weight lifted x2.

135/145/155/165/175/185/195

*Time Cap 5 min*

1 minute rest then:

Max Distance OH Barbell Carry (115#)

*Time Cap 3 min- Each partner must carry weight before 3 min. Only one chance per partner w/in 3 min to get max distance. Each 10 ft = 1 sec off total ladder time*

 2m 52s
Performed as RX
Daniel Qualmann 12/08/2018 Sheepdog CrossFit Mistletoe Madness 4 (Floater) INT- Comp. 30 Cal Assault Bike buy in-

then

10 Rope Climbs
80 GHD Parallel Sit Ups
20 Pull Ups
60 GHD Hip Extensions
30 Pull Ups
40 GHD Parallel Sit Ups
40 Pull Ups
20 GHD Hip Extensions

*14 Min Time Cap*		 14m 00s
Performed as RX
Daniel Qualmann 12/07/2018 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 16s
Performed as RX
Daniel Qualmann 12/07/2018 Sheepdog CrossFit Mistletoe Madness 4 (#4) Practice 10 Minute Cap:

Clean Ladder #1- 135/145/155/165/175
10 Box Jump Overs

Clean Ladder #2- 145/155/165/175/185
10 Box Jump Overs

Clean Ladder #3- 155/165/175/185/195

Then

Max Distance OH Barbell Carry @ 115# in 3 minutes		 200 m
Performed as RX
Daniel Qualmann 12/05/2018 Sheepdog CrossFit Mistletoe Madness 4 (#3) Practice Intermediate Division-
16 minute time cap

1200m Run
Then
3 Rounds:
6 Snatch @ 115#
16 Double Unders
Then (with remaining time)
Row for calories

Score will be total calories rowed at 16 min mark.		 30 reps
Performed as RX
Daniel Qualmann 11/30/2018 Sheepdog CrossFit None 18-15-12-9-6-3 for time:

Thrusters-75#
Power Snatch-75#
Double Unders
 27m 26s
Performed as RX
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