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Athlete Date Sort Location Workout Name Description Results
Daniel Qualmann 12/06/2022 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 34m 48s
Performed as RX
Daniel Qualmann 12/05/2022 Sheepdog CrossFit None 3 rounds of:
Run 400, row 500, or Assault Bike 1200 m
30 Sit-ups
10 Bench Press, 185 lbs
20 Pull-ups		 26m 26s
Performed as RX
Daniel Qualmann 12/02/2022 Sheepdog CrossFit None 30 EMOM:
Squat Clean x1		 135-145-155-175-185-195-200-205 lbs
Performed as RX
Daniel Qualmann 11/30/2022 Sheepdog CrossFit None Death by 10m Shuttle Run 14 rounds 13 reps
Performed as RX
Daniel Qualmann 11/23/2022 Sheepdog CrossFit None Team of 3 for time:

150 Cal Row
240 Deadlift 155#
150 Cal Row
180 Power Clean 135#
150 Row
120 Shoulder to Overhead 115#		 47m 49s
Workout Scaled
Daniel Qualmann 11/18/2022 Sheepdog CrossFit Partner Power For Time with a partner
Alternate rounds with your partner

10 Rounds of:
8 Power Cleans 95/65 75/55 65/45
8 Front Squats
8 Bar over Burpees
Then
250 Meter Row with your partner

8 Rounds of
6 Power Cleans 95/65 75/55 65/45
6 Front Squats
6 Bar over Burpees
Then
250 Meter Row with your partner

6 Rounds of
4 Power Cleans 95/65 75/55 65/45
4 Front Squats
4 Bar over Burpees
Then
250 Meter Row with your partner

4 Rounds of:
2 Power Cleans 95/65 75/55 65/45
2 Front Squats
2 Bar over Burpees
Then
250 Meter Row with your partner		 44m 35s
Performed as RX
Daniel Qualmann 11/17/2022 Sheepdog CrossFit None 15:00 AMRAP:
Dumbbell Farmers Carry, 50 lbs, 24 m
4 Dumbbell Box Step-ups, 50 lbs, 20 in
6 V-ups		 11 rounds 12 reps
Performed as RX
Daniel Qualmann 11/15/2022 Sheepdog CrossFit None 10 Rounds on the 3 minute of:
8 Toes-to-bar
12/8 Calories, Air Bike
 15m 43s
Workout Scaled
Daniel Qualmann 11/08/2022 Sheepdog CrossFit None 20 min AMRAP:

5 Wall Ball #20
10 Pull Up
20 Double Unders		 9 rounds 9 reps
Performed as RX
Daniel Qualmann 11/07/2022 Sheepdog CrossFit None With a Partner:
20 Minute AMRAP of:
Partner A) Row for calories
Partner B) A-Bike for calories
Starting with 0:00, both partners complete 5 burpees every 2 minutes.
Rotate positions every 2 minutes.		 424 reps
Performed as RX
Daniel Qualmann 10/31/2022 Sheepdog CrossFit None For time, or not:
50 Busters

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

A "Buster" is a dumbbell burpee + a squat clean thruster.		 14m 41s
Workout Scaled
Daniel Qualmann 10/26/2022 Sheepdog CrossFit None For time
10 down to 1 reps of:
Pull-ups, strict
Ring Dips, strict

*20 second L-sit after each set of dips		 21m 34s
Workout Scaled
Daniel Qualmann 10/21/2022 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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, except on the rower where each calorie is one point.		 280 reps
Performed as RX
Daniel Qualmann 10/19/2022 Sheepdog CrossFit None For time:
84 Wallballs, 20/14
72 Pull-ups
60 Kettlebell Swings, 53/35
48 Push Press 95#
 26m 02s
Performed as RX
Daniel Qualmann 10/17/2022 Sheepdog CrossFit None Power Snatch
4-4-4

Hang Power Snatch
3-3-3

Hang Squat Snatch
2-2-2

Squat Snatch
1-1-1		 115#-125#-125# lbs
125# lbs
115# lbs
115#-115#-125# lbs
lbs
Performed as RX
Daniel Qualmann 10/14/2022 Sheepdog CrossFit None 3 Rounds for time, or not:
2500m Watt bike/1200m assault bike/500m row
20 Knees-to-elbows
10 Push or Split Jerk

*60-70% of 1RM Jerk		 22m 52s
Performed as RX
Daniel Qualmann 09/28/2022 Sheepdog CrossFit None EMOM 20 minutes of:
Min 1: Wallball Shots, 20/14
Min 2: Rope Climbs, 15 ft.
Min 3: Row, Calories
Min 4: Rest
Min 5: Rest		 197 reps
Workout Scaled
Daniel Qualmann 09/27/2022 Sheepdog CrossFit None Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Dumbbell Push Press
5-5-5-5-5		 135-140-145-150x-145 . lbs
155-165-160-160-165 lbs. lbs
155-160-155-155-155 lbs. lbs
Performed as RX
Daniel Qualmann 09/26/2022 Sheepdog CrossFit None 21-15-9 reps of:
Deadlift, 225 lbs
Box Jump, 24 in
Toes-to-bar		 18m 34s
Performed as RX
Daniel Qualmann 09/22/2022 Sheepdog CrossFit None 7 rounds of:
35 Double Unders
7 L Arm Kettlebell Snatches, 55 lbs
7 R Arm Kettlebell Snatches, 55 lbs		 14m 43s
Workout Scaled
Daniel Qualmann 09/21/2022 Sheepdog CrossFit None For time:
100 Single-unders
1 Mile Run
100 Sit-ups
1 Mile Run
100 Single-unders		 27m 25s
Performed as RX
Daniel Qualmann 09/20/2022 Sheepdog CrossFit None 15 rounds of:
1 Deadlift | 295 lbs
5 Strict Pull-ups
10 Push-ups
15 Air Squats		 8 rounds 5 reps
Workout Scaled
Daniel Qualmann 09/15/2022 Sheepdog CrossFit The Commander In memory of David Clark

NOT for time (he never ran a clock):

Run 800
54 burpees
Run 800
54 pull ups
Run 400
54 push ups
Run 800
54 lunges
Run 800

If you have cargo shorts, wear them.

The total distance is 11,925 feet (exactly 2.25 miles) which is the number of days he worked at ASO. He was 54 years old (reps). 		0m 01s
Performed as RX
Daniel Qualmann 09/14/2022 Sheepdog CrossFit None 3 Rounds for time, or not
21 Deadlifts, 155/105
15 Bar-facing burpees
12 Chest-to-bar Pull-ups
9 Front Rack Lunges, 155/105		 22m 55s
Workout Scaled
Daniel Qualmann 09/13/2022 Sheepdog CrossFit None 20 min AMRAP:

10 Push Press 115#
10 KB Swings
10 Box Jumps 24		 7 rounds 0 reps
Performed as RX
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