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Athlete Date Sort Location Workout Name Description Results
Daniel Qualmann 08/14/2018 Sheepdog CrossFit None In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squatsand so on.		 3 rounds 118 reps
Workout Scaled
Daniel Qualmann 08/09/2018 Sheepdog CrossFit None 4 X 3 minute AMRAPs...

21 Calorie Row
18 Lateral Burpees over the bar
75# Thrusters X max reps

Rest 3 minutes

18 Calorie Row
15 Lateral Burpees over the bar
95# Thrusters X max reps

Rest 3 minutes

15 Calorie Row
12 Lateral Burpees over the bar
115# Thrusters X max reps

Rest 3 minutes

12 Calorie Row
9 Lateral Burpees over the bar
135# Thrusters X max reps 		19 reps
Performed as RX
Daniel Qualmann 08/08/2018 Sheepdog CrossFit None Run 1.5 miles 14m 23s
Performed as RX
Daniel Qualmann 08/06/2018 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps		 32m 42s
Performed as RX
Daniel Qualmann 08/02/2018 Sheepdog CrossFit None 6 Rounds for Time:

24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run		 38m 40s
Workout Scaled
Daniel Qualmann 08/01/2018 Sheepdog CrossFit None 4 Rounds for Time:

25 Calorie Row
21 Kettlebell Swings 55#
12 Pull ups		 28m 24s
Performed as RX
Daniel Qualmann 07/31/2018 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 16m 25s
Performed as RX
Daniel Qualmann 07/27/2018 Sheepdog CrossFit The Chief (Heavy) Max rounds in 3 minutes of:
3 Power cleans 155#
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 14 rounds 24 reps
Performed as RX
Daniel Qualmann 07/26/2018 Sheepdog CrossFit None Every 5 minutes for 30 minutes:

Run 400m
9 pull ups (RX is strict pull ups)
12 Toes to Bar
16 push ups		 32m 45s
Workout Scaled
Daniel Qualmann 07/25/2018 Sheepdog CrossFit Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 4 rounds 31 reps
Performed as RX
Daniel Qualmann 07/24/2018 Sheepdog CrossFit None For total weight in 10 minutes:

Clean 1-2-4-6-8-10 reps.

Once you begin a set, you can not lower the weight. Reps can be touch and goes or singles. Add up the total weight accumulated over all sets.		 990 lbs
Performed as RX
Daniel Qualmann 07/24/2018 Sheepdog CrossFit None Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups		 16m 18s
Workout Scaled
Daniel Qualmann 07/23/2018 Sheepdog CrossFit None 5x5 Deadlifts, 1 set every 3 minutes.

Then 8 minute AMRAP:
10 Alternating Front Rack Lunges @ 75#
10 Sumo Deadlift High Pulls @ 75#
6 Shoulder Press @ 75#		 4 rounds 6 reps
Performed as RX
Daniel Qualmann 07/21/2018 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 11 rounds 2 reps
Performed as RX
Daniel Qualmann 07/19/2018 Sheepdog CrossFit None 21s- 2 sets at 55#
Shoulder Shrugs- 2 sets of 10 at 220# (stupid heavy)
Bicep curls- unknown weight 2 sets of 10/12
Standing barbell lift- 2 sets of 10

30 push ups
42 sit ups 		45m 00s
Performed as RX
Daniel Qualmann 07/18/2018 Sheepdog CrossFit 5 Rounds of 400s 5 Rounds
400m
20 push-ups
20 kettlebell		 32m 57s
Performed as RX
Daniel Qualmann 07/15/2018 Sheepdog CrossFit None Partner Workout

18 min AMRAP

Workout starts with
75 Synchronized Air Squats

Then with remaining time

**Split reps as desired**
20 Lateral Bar hops
15 Clean and Jerks 135/95
12 Toes to Bar
10 Burpees		 3 rounds 34 reps
Performed as RX
Daniel Qualmann 07/13/2018 Sheepdog CrossFit None A)
3 Sets:
-Front squat x 4 reps
Rest 60sec
-Front Leaning Rest on Rings 60sec
Rest 60sec
-Landmine Row x 6-8 reps

B)
3 Rounds For Time:
-Run 400m
-15 Goblet Squats 55# Kettlebell		 10m 06s
Performed as RX
Daniel Qualmann 07/12/2018 Sheepdog CrossFit None 4 Rounds for time:
25 Calorie row
21 KB Swings 55#
12 Pull-ups
15m 42s
Workout Scaled
Daniel Qualmann 07/10/2018 Sheepdog CrossFit None 24 Minute AMRAP:

11 burpee
7 ground to overhead 95#
13 back squat 95#		 5 rounds 14 reps
Performed as RX
Daniel Qualmann 07/06/2018 Sheepdog CrossFit Row-meo amd Juliet In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.		 40m 45s
Performed as RX
Daniel Qualmann 07/05/2018 Sheepdog CrossFit None 21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.		 20m 59s
Workout Scaled
Daniel Qualmann 07/02/2018 Sheepdog CrossFit None Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 - 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 - 250 Meters of Rowing
Station 3 - 12 Burpee Box Jump-Overs (24/20)
Station 4 - 200 Meter Run		 30m 00s
Workout Scaled
Daniel Qualmann 06/29/2018 Sheepdog CrossFit None A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24/20)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners rest periods and racking up as many rounds as possible.		 38 rounds 6 reps
Workout Scaled
Daniel Qualmann 06/28/2018 Sheepdog CrossFit None A.
Take 20 minutes to build to todays 1-RM Push Press

B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups

Rest 3 minutes, and repeat for a total of 5 working sets.		 11 rounds 12 reps
Workout Scaled
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