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Athlete Date Sort Location Workout Name Description Results
Daniel Qualmann 06/26/2018 Sheepdog CrossFit None 5 Rounds for Time:

500m Row
20 Burpee
20 Ab Mat Sit Up		 37m 25s
Performed as RX
Daniel Qualmann 06/22/2018 Sheepdog CrossFit Josie For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.		 31m 32s
Workout Scaled
Daniel Qualmann 06/21/2018 Sheepdog CrossFit None 4 rounds
150 single unders
20 HR Ups
15 Toes to Bar 		14m 24s
Workout Scaled
Daniel Qualmann 06/20/2018 Sheepdog CrossFit None 4 Rounds for Time:

15 GHD sit ups
30 thrusters 65#
45 double unders		 31m 30s
Workout Scaled
Daniel Qualmann 06/19/2018 Sheepdog CrossFit None A.
5 attempts to establish a 1 rep max power clean.

B.
7 rounds for time of:
7 Pull-ups
14 Burpees
21 Squats 		21m 37s
Workout Scaled
Daniel Qualmann 06/15/2018 Sheepdog CrossFit Fran Sandwich For time:
1000 Meter Row
immediately followed by...

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by...
800 Meter Run		 22m 07s
Workout Scaled
Daniel Qualmann 06/14/2018 Sheepdog CrossFit None 4 Rounds:

1 min. Row (calories)
1 min. Bench press 135#
1 min. Pull ups
1 min. Rest		 172 reps
Workout Scaled
Daniel Qualmann 06/12/2018 Sheepdog CrossFit None Partner Workout for Time-Split reps however you choose. Both partners must end with 400m run (relay style):

100 Calorie row

60 Thruster 95#

400m run		 12m 14s
Performed as RX
Daniel Qualmann 06/11/2018 Sheepdog CrossFit None Two Partner 20 min AMRAP:
Partner 1 - Row calories
Partner 2 - 5 Deadlifts @ 135#

Switch EMOM

Score is total calories.		 367 reps
Performed as RX
Daniel Qualmann 06/08/2018 Sheepdog CrossFit None A.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 70-75%
*Sets 3-4 75-80%
*Sets 5-6 80% or more

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell		 1h 39m 59s
Performed as RX
Daniel Qualmann 06/07/2018 Sheepdog CrossFit None A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 5 reps @ 70%
*Set 2 4 reps @ 75%
*Set 3 3 reps @ 80%
*Set 4 2 reps @ 85%
*Set 5 2 reps @ 90%
*Set 6 4-6 reps @ 80%

B.
For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
10 Pull-Ups		 18m 00s
Workout Scaled
Daniel Qualmann 06/06/2018 Sheepdog CrossFit None 3 Rounds for Reps:
1 min. Wallball 20#
1 min. Kettlebell Swing 55#
1 min. 24" Box jump
1 min. Push press 95#
1 min. Row-Calorie
1 min. Rest

 207 reps
Performed as RX
Daniel Qualmann 06/05/2018 Sheepdog CrossFit None As many rounds as possible in 20 minutes:
2 Laps of bear crawls inside ASO Gym (75 yards)
20 Sumo DL Highpulls 95#
20 KB Swings 55#		 3 rounds 1 reps
Workout Scaled
Daniel Qualmann 06/01/2018 Sheepdog CrossFit None For Time:

9-15-21-27

-Deadlift #205
-Burpee over bar		 19m 31s
Workout Scaled
Daniel Qualmann 05/31/2018 Sheepdog CrossFit None A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to todays heavy 3-4 reps.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups		 2 rounds 24 reps
Workout Scaled
Daniel Qualmann 05/30/2018 Sheepdog CrossFit None 21-15-9 For Time:

Deadlift 185# barbell

Handstand push up		 9m 02s
Workout Scaled
Daniel Qualmann 05/29/2018 Sheepdog CrossFit None 3 Rounds @ 95# barbell (15 min. total)

1 min. Sumo Deadlift High Pull

1 min. Ab mat sit up

1 min. Push press

1 min. Ab mat sit up

1 min. Rest		 211 reps
Performed as RX
Daniel Qualmann 05/28/2018 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 1h 3m 15s
Workout Scaled
Daniel Qualmann 05/25/2018 Sheepdog CrossFit None A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on.

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads - 135/95 lbs.		 52 reps
Workout Scaled
Daniel Qualmann 05/24/2018 Sheepdog CrossFit 2018 Regional Event 4 For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees		 13m 53s
Workout Scaled
Daniel Qualmann 05/17/2018 Sheepdog CrossFit None EMOM for 20 minutes
Minute 1: Push-press for reps @ 115#
Minute 2: Dumbell Bear Crawls @ 35#
Minute 3: Row for Calories
Minute 4: Rest

Dumbell Bear Crawls are counted as a rep for every foot of distance.		 356 reps
Performed as RX
Daniel Qualmann 05/16/2018 Sheepdog CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
 7 rounds 0 reps
Workout Scaled
Daniel Qualmann 05/15/2018 Sheepdog CrossFit None Four 4 min rounds for time: Slowest time counts-

Row 15 calories
(10) 20# wall ball clean and jerk
(10) burpee over wall ball

After round completed, remainder of 4 min round is rest.		 2m 30s
Performed as RX
Daniel Qualmann 05/14/2018 Sheepdog CrossFit None 5 person Team WOD
3 Rounds For Time (and total calories):

P1- Row-calories
P2- Rest
P3- Run 400m
P4- Plank
P5- Wall ball 20# (30)

Position switch when runner returns from 400m.

 29m 52s
Performed as RX
Daniel Qualmann 05/11/2018 Sheepdog CrossFit Dietz Partner Workout Partners partition reps and runs as needed to complete the following for time:
Run 1 mile
26 Power Cleans, 185#
80 Push-ups
Rest 1 minute
Run 800 meters
28 Front Squats, 185#
50 Pull-ups 		21m 25s
Workout Scaled
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