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Athlete Date Sort Location Workout Name Description Results
Daniel Qualmann 11/28/2018 Sheepdog CrossFit None 5 Rounds for Time:

5 Bench Press-135#
10 Ring Dips
15 Cal Row
20 Double Unders		 24m 06s
Workout Scaled
Daniel Qualmann 11/27/2018 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 17m 02s
Performed as RX
Daniel Qualmann 11/27/2018 Sheepdog CrossFit None Double Under/Pull Up Practice for Mistletoe Madness 4 45m 00s
Performed as RX
Daniel Qualmann 11/26/2018 Sheepdog CrossFit None 15 min AMRAP:

5 Snatch @ 75#
11 Wall Ball @ 20#
14 HR Push Ups		 6 rounds 2 reps
Performed as RX
Daniel Qualmann 11/26/2018 Sheepdog CrossFit None 15 min AMRAP:

7 Pull Ups
12 Burpees
16 Double Unders		 2 rounds 25 reps
Performed as RX
Daniel Qualmann 11/21/2018 Sheepdog CrossFit None 2 Rounds for Reps
1 Minute @ Each Station (16 Min Total):

Clean & Jerk @ 135#
Box Jumps 24"
Power Snatch @ 115#
Pull Ups
Deadlifts @ 225#
Kettlebell Swings @ 55#
Shoulder to Overhead @ 115#
Double Unders		 137 reps
Performed as RX
Daniel Qualmann 11/20/2018 Sheepdog CrossFit None 3 RFT:

400m Run
21 Sumo Deadlift High Pulls
12 Burpee Over Bar		 10m 23s
Workout Scaled
Daniel Qualmann 11/19/2018 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 140 reps
Performed as RX
Daniel Qualmann 11/14/2018 Sheepdog CrossFit None Double Under and Pull Up Training Session 45m 00s
Performed as RX
Daniel Qualmann 11/13/2018 Sheepdog CrossFit Cooper Test 1 Mile Walk/1.5 Mile Run
Max Push Ups
Max 1 Min Sit Ups
Vertical Leap
300m Run		 13m 30s
Performed as RX
Daniel Qualmann 11/08/2018 Sheepdog CrossFit None Two partner Team 15 minute AMRAP:
5 Manmakers @ 30# DB
10 Alternating DB Snatch 30# DB
15 Situps w/25# plate overhead

Partner 1 does manmakers, partner 2 does snatches, partner 1 does situps, partner 2 does manmakers, etc.		 6 rounds 4 reps
Performed as RX
Daniel Qualmann 11/07/2018 Sheepdog CrossFit None Learning double unders 30m 00s
Performed as RX
Daniel Qualmann 11/07/2018 Sheepdog CrossFit Josh For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 19m 13s
Workout Scaled
Daniel Qualmann 11/05/2018 Sheepdog CrossFit None Learning double unders 60m 00s
Performed as RX
Daniel Qualmann 11/05/2018 Sheepdog CrossFit None 6 Rounds for Time (25 min time cap):

100m run
5 burpees
10 KB swings 55#
15 deadlifts 95#
20 back squats 95#		 4 rounds 0 reps
Performed as RX
Daniel Qualmann 11/03/2018 Sheepdog CrossFit 5K Obstacle Course Race (Terrain Racing) 5k Obstacle Course Race

Jacksonville, FL
Equestrian Center		 53m 00s
Performed as RX
Daniel Qualmann 10/31/2018 Sheepdog CrossFit None 5 Rounds for Time:

7 Overhead Kettlebell Squats 55# (Right Arm)
7 Overhead Kettlebell Squats 55# (Left Arm)
14 Toes to Bar		 19m 28s
Workout Scaled
Daniel Qualmann 10/30/2018 Sheepdog CrossFit None 15-12-9 For Time:

Toes to Bar
Wall Balls 20#
Thrusters 75#		 13m 19s
Performed as RX
Daniel Qualmann 10/27/2018 Sheepdog CrossFit None Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell		 5 rounds 10 reps
Workout Scaled
Daniel Qualmann 10/24/2018 Sheepdog CrossFit None 7 min. AMRAP:

20 dumbbell push press 50#
40 double unders		 2 rounds 10 reps
Workout Scaled
Daniel Qualmann 10/24/2018 Sheepdog CrossFit None 3 Rounds. 3 Person Team For Time:

5 Ground to Overhead 135#
Run 200m

One team member works while other two rest.		 14m 36s
Performed as RX
Daniel Qualmann 10/23/2018 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is "calories".		 38 reps
Performed as RX
Daniel Qualmann 10/23/2018 Sheepdog CrossFit None Front Squat 5-5-5-5-5 155-175-185-210-195 lbs
Performed as RX
Daniel Qualmann 10/22/2018 Sheepdog CrossFit None For Time:

15 Power Snatch 55#/ 10 Bar Facing Burpees
13 Power Snatch 65#/ 10 Bar Facing Burpees
11 Power Snatch 75#/ 10 Bar Facing Burpees
9 Power Snatch 95#/ 10 Bar Facing Burpees
7 Power Snatch 105#/ 10 Bar Facing Burpees
5 Power Snatch 115#/ 10 Bar Facing Burpees
3 Power Snatch 125#/ 10 Bar Facing Burpees
1 Power Snatch 140#/ 10 Bar Facing Burpees 		23m 25s
Performed as RX
Daniel Qualmann 10/19/2018 Sheepdog CrossFit None Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.
Women: 65 lb.		 152 reps
Performed as RX
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