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Athlete Date Sort Location Workout Name Description Results
Daniel Qualmann 10/17/2018 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.		 17 rounds 17 reps
Performed as RX
Daniel Qualmann 10/15/2018 Sheepdog CrossFit None 1600m Row
50 KB Swings @ 55#
50 Wallballs
30 HR Pushups
30 Pullups
10 Burpees
10 OH Squats @ 135#
 30m 16s
Workout Scaled
Daniel Qualmann 10/08/2018 Sheepdog CrossFit None For Time:

50 wall balls 20#
50 pull ups
35 wall balls 20#
35 pull ups
20 wall balls 20#
20 pull ups		 27m 52s
Performed as RX
Daniel Qualmann 10/03/2018 Sheepdog CrossFit None For time:
800 Meter Run/1000 meter row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run/1000m row
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
800 Meter Run/1000m row		 34m 35s
Workout Scaled
Daniel Qualmann 10/02/2018 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps		 31m 19s
Performed as RX
Daniel Qualmann 10/01/2018 Sheepdog CrossFit None 21-15-9 For Time:

Pull ups
Deadlifts 225#		 16m 55s
Performed as RX
Daniel Qualmann 09/27/2018 Sheepdog CrossFit None 3 Rounds for time:

21 Dumbbell snatch (right arm) 40#
21 Ball Smash 20#
21 Dumbbell snatch (left arm) 40#
21 sit ups		 14m 39s
Performed as RX
Daniel Qualmann 09/24/2018 Sheepdog CrossFit None Backsquat/Deadlift w/ Avery, working up to max. 300# backsquat/400# deadlift.

Leg extensions, back extensions, calf raises w/ 70# dumbbell.		 60m 00s
Performed as RX
Daniel Qualmann 09/21/2018 Sheepdog CrossFit None 30 min EMOM:

5 pull ups
10 push ups
15 air squats

*If you fall behind, turn it into an AMRAP for 30 min*		 16 rounds 5 reps
Performed as RX
Daniel Qualmann 09/20/2018 Sheepdog CrossFit None 3 Rounds - 15 minute time cap

10 Hang Power Snatch @ 125#
15 Ring Dips
20 Wall balls @ 20#
400m run		 2 rounds 1 reps
Workout Scaled
Daniel Qualmann 09/19/2018 Sheepdog CrossFit None 30 Minutes w/ 5 people:

1- 300m row
2- 20 wall balls
3- 10 power clean @ 135#
4- 10 bench press @ 135#
5- 30 sit ups

Do not rotate until each member has finished their station.		 30m 00s
Workout Scaled
Daniel Qualmann 09/17/2018 Sheepdog CrossFit None 8 minute EMOM:
1 hanging clean
1 power clean
1 squat clean

Then...

3 minute AMRAP:
20 toes to bar
Thrusters @ 95#
Rest 2 minutes
3 minute AMRAP:
20 toes to bar
Power cleans @ 95#
Rest 2 minutes
3 minute AMRAP:
20 toes to bar
Overhead Squats @ 95#		 39 reps
Workout Scaled
Daniel Qualmann 09/13/2018 Sheepdog CrossFit None 4 Rounds for Time:

21 burpees
15 Toes to Bar
9 Sumo Deadlift High Pulls @ 95#		 25m 51s
Workout Scaled
Daniel Qualmann 09/13/2018 Sheepdog CrossFit None About an hour to work up to 1 rep max on front squats. 255# lbs
Performed as RX
Daniel Qualmann 09/11/2018 Sheepdog CrossFit None 15 min AMRAP:
5 strict pull ups
10 HR push ups
15 sit ups		 7 rounds 25 reps
Workout Scaled
Daniel Qualmann 09/11/2018 Sheepdog CrossFit 9/11 Tribute 9/11 Tribute WOD (40 min cap):

9 box jump overs
11 wall balls 20#
2,001m row
343 double unders
23 pull ups
37 push ups
184 air squats
40 burpees
2,350m row		 40m 00s
Workout Scaled
Daniel Qualmann 09/10/2018 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 reps for time of:
Sumo Deadlift High Pulls, 75#
Hand-release Push-ups
Push Press, 75#
Ring Dips
Kettlebell Swings, 55#
Burpees 		27m 41s
Workout Scaled
Daniel Qualmann 09/06/2018 Sheepdog CrossFit None A.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.		 33m 22s
Workout Scaled
Daniel Qualmann 09/05/2018 Sheepdog CrossFit None A.
Deadlift
*Set 1 10 reps @ 55% of 1-RM
*Set 2 10 reps @ 65%
*Set 3 6 reps @ 75%
*Set 4 8 reps @ 80%
*Set 5 6 reps @ 85%
*Set 6 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
For time:
60/40 Calories on Concept 2 Rower
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmers Carry (55/35 lbs)		 17m 45s
Performed as RX
Daniel Qualmann 08/29/2018 Sheepdog CrossFit None 2 partner Team 25 minute AMRAP:
One person rows 250m while the other works on the following :
100 Wallballs
75 Situps w/35# DB
50 Thrusters @ 95#
25 Toe to bar		 1 rounds 60 reps
Performed as RX
Daniel Qualmann 08/22/2018 Sheepdog CrossFit None For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then...

8 Burpee Box Jump-Overs (24/20)
8 Ring Dips

Rest 4 minutes, and then...

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar		 296 reps
Workout Scaled
Daniel Qualmann 08/20/2018 Sheepdog CrossFit None 3 partner team workout:

250m row (relay style)
150 DB thrusters (40# DB)
100 C2B pullups
50 box jumps @ 30"
250m row (relay style)

One person works
One person rests
One person holds a 115# barbell in a front rack. (Did not apply during the rows)

If barbell touches the ground, 10 burpee penalty for each teammate.		 32m 00s
Performed as RX
Daniel Qualmann 08/17/2018 Sheepdog CrossFit None 18 minute Rotating EMOM:

1) Rest
2) Row for Calories
3) 20# Wall Balls		 222 reps
Performed as RX
Daniel Qualmann 08/16/2018 Sheepdog CrossFit None 3 rounds:
Squat cleans 95# (30-20-10)
Burpees (10-20-30)
Pull ups (10-10-10)		 28m 18s
Performed as RX
Daniel Qualmann 08/15/2018 Sheepdog CrossFit None A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders		 20m 32s
Workout Scaled
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