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Athlete Date Sort Location Workout Name Description Results
Daniel Qualmann 06/09/2023 Sheepdog CrossFit None For reps:
2 minutes clean and jerk, 70%
2 minutes rest
2 minutes clean and jerk, 60%
2 minutes rest
2 minutes clean and jerk, 50%
2 minutes rest
2 minutes clean and jerk, 40%		 57 reps
Performed as RX
Daniel Qualmann 06/08/2023 Sheepdog CrossFit None 2 rounds of:
100 Double Unders
50 Shoulder-to-Overheads, 95 lbs
25 Toes To Bars		 20m 21s
Performed as RX
Daniel Qualmann 05/31/2023 Sheepdog CrossFit Rannie Combined Annie and Randy.

50-40-30-20-10
Double unders
Sit ups
*15 power snatches after each round (75#)		 17m 19s
Performed as RX
Daniel Qualmann 05/26/2023 Sheepdog CrossFit None 3 rounds as a 5 person team. Each starts at a different station and rotate when all are finished.
20 Burpees
20 Walking Lunges
20 Back Extensions
20 Wall Balls, 10 lbs, 10 ft
Rest		 15m 44s
Performed as RX
Daniel Qualmann 05/25/2023 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 10s
Performed as RX
Daniel Qualmann 05/22/2023 Sheepdog CrossFit None 8:00 AMRAP:
4 Clean & Jerks, 135 lbs
2 Ring Muscle-ups		 6 rounds 1 reps
Workout Scaled
Daniel Qualmann 05/16/2023 Sheepdog CrossFit None Amrap 20 minutes of:
5 Bar Muscle-ups
40 Double-unders
30 Sit-ups
200m Shuttle Run (50x4)		 4 rounds 4 reps
Workout Scaled
Daniel Qualmann 05/15/2023 Sheepdog CrossFit None Three rounds of:
Burpees (Reps)
Wallball shots 20 pounds (Reps)
Deadlifts 115 pounds (Reps)
Med-ball sit ups 20 pounds (Reps)
Push-press 115 ponds (Reps)
1 minute rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.		 231 reps
Performed as RX
Daniel Qualmann 05/12/2023 Sheepdog CrossFit None E3MOM x 21 min of:
5 Power Cleans		 165-165-165-170-175-180-185 lbs
Performed as RX
Daniel Qualmann 05/11/2023 Sheepdog CrossFit None For time:
2400m, Air Bike
15 Ring Muscle-ups
2400m, Air Bike
25m Handstand Walk
2400m, Air Bike
35 Push Press, 135/95		 28m 46s
Workout Scaled
Daniel Qualmann 05/08/2023 Sheepdog CrossFit None Power clean and jerk
4-4-4-4-4		 165-175-175-185-190 lbs
Performed as RX
Daniel Qualmann 05/04/2023 Sheepdog CrossFit None Back Squat 15-10-5 135-185-225 lbs
Performed as RX
Daniel Qualmann 05/02/2023 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 32s
Performed as RX
Daniel Qualmann 04/26/2023 Sheepdog CrossFit None 15 EMOM:
Squat Clean		 135-135-135-155-155-155-185-185-185-195-195-195-205-205-205 lbs
Performed as RX
Daniel Qualmann 04/25/2023 Sheepdog CrossFit None Amrap 20 minutes of:
300m Row
200m Run or 600m Assault bike
100m Farmer's Carry
75 Single-unders

Men: Two 50-lb dumbbells		 4 rounds 300 reps
Performed as RX
Daniel Qualmann 04/21/2023 Sheepdog CrossFit None Every 3 minutes for 30 minutes, rotating through exercises (2 rounds)

Row 12 Calories
Assault bike 12 Calories
Row 12 Calories
Assault bike 12 Calories
Run 200 meters 		4m 59s
Performed as RX
Daniel Qualmann 04/18/2023 Sheepdog CrossFit None For Time:

10-9-8-7-6-5-4-3-2-1
Shoulder Press 95#
Strict Pull Ups
*Run 400m every round*		 41m 44s
Workout Scaled
Daniel Qualmann 04/10/2023 Sheepdog CrossFit None AMRAP 24 minutes of:
200m Shuttle Run (50x4)
40 Double-unders
10 Ring Rows
10 Burpees		 5 rounds 201 reps
Performed as RX
Daniel Qualmann 04/05/2023 Sheepdog CrossFit None Overhead Squat 1-1-1-1-1-1-1 115-125-135-145-145-155-165 lbs
Performed as RX
Daniel Qualmann 03/31/2023 Sheepdog CrossFit None 6-9-12-9-6 reps for time:
Burpees, lateral over bar
Front Squats, 185/135
Chest-to-bar pull-ups		 19m 05s
Workout Scaled
Daniel Qualmann 03/29/2023 Sheepdog CrossFit None Partner
4 Rounds for time (each): Alternating Complete Rounds:

15m Double KB Front Rack Lunge 55#
7 Chest to Bar Pull Ups
7 Ring Dips		 19m 20s
Performed as RX
Daniel Qualmann 03/27/2023 Sheepdog CrossFit None 4 Rounds for time:
1200m, Air Bike or 500m row
12 Back Squats, 55% 1RM
12 Box Jumps, 24"/20"
12 Ring Dips		 25m 50s
Performed as RX
Daniel Qualmann 03/22/2023 Sheepdog CrossFit None Deadlift
8-8-8-8

Push Press
8-8-8-8		 225-245-255-275 lbs
135-135-135-155 lbs lbs
Performed as RX
Daniel Qualmann 03/20/2023 Sheepdog CrossFit None Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:2 work-to-rest interval		 9m 22s
Performed as RX
Daniel Qualmann 03/15/2023 Sheepdog CrossFit None 21-15-9

Power Cleans 135#
Chest 2 Bar Pull Ups		 10m 50s
Workout Scaled
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