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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 12/27/2022 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell (did bar facing)
Power Cleans 135#
Wallballs		 21m 29s
Performed as RX
Joshua Crews 12/27/2022 Sheepdog CrossFit None Team of three
5 Rounds for time of:
Station 1: Air Bike 10 calories
Station 2: 10 Burpees
Station 3: Rest

Rest 8 minutes

5 Rounds for time of:
Station 1: Air Bike 5 calories
Station 2: 5 Burpees
Station 3: Rest

Each partner starts at a different station and rotates through all stations until all team members have completed the subscribed rounds. Team members rotate when the last member has completed their work. 		22m 05s
Performed as RX
Christopher Albert 12/27/2022 CFSF Strength Back -OR- Front squat
3-3-3-3-3		 135 lbs
Performed as RX
Scott Anderson 12/26/2022 Sheepdog CrossFit 180107 On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

HOME ROWER		 3,420 m
Performed as RX
Jonathan Schabruch 12/26/2022 Sheepdog CrossFit None Tabata Strict Chin-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Lunges (keep same leg forward for the whole set, switch legs each set)		 16m 00s
Performed as RX
Jonathan Schabruch 12/24/2022 Sheepdog CrossFit None 100 Toes-to-bars

*Each time I dropped from the bar I did 10 squats or lunges.
10m 58s
Performed as RX
Jonathan Schabruch 12/23/2022 Sheepdog CrossFit None 4 rounds of:
12 Assault Bike Calories
15 Deficit Push-ups
15 Box Jumps, 24 in		 12m 42s
Performed as RX
Daniel Qualmann 12/23/2022 Sheepdog CrossFit None 4 rounds of:
12 Assault Bike Calories
15 Deficit Push-ups
15 Box Jumps, 24 in		 12m 42s
Performed as RX
Scott Anderson 12/22/2022 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 6 rounds 8 reps
Performed as RX
Christopher Albert 12/22/2022 CFSF 12 Days of Christmas For time:
1. Deadlift, 225/135
2. Burpees
3. Pull-ups
4. Push-ups
5. Toes to bar
6. Shoulder to overhead, 95/65
7. Box jumps, 20
8. Walking lunges
9. Sit-ups
10. Ring rows
11. Kettlebell swings, 53/35
12. Front squat, 135/105		 37m 41s
Workout Scaled
Jonathan Schabruch 12/21/2022 Sheepdog CrossFit None 50 Assault Bike Calories
25 Bench Press, 115 lbs
40 Assault Bike Calories
20 Bench Press, 115 lbs
30 Assault Bike Calories
15 Bench Press, 115 lbs
20 Assault Bike Calories
10 Bench Press, 115 lbs
10 Assault Bike Calories
5 Bench Press, 115 lbs		 24m 05s
Performed as RX
Sharon Muller 12/21/2022 CFSF MoDuLaR :30/:30 x 10

Row
Helix
8-count body builders
Rope whip
Jingle-jangles
Sit-ups
Arm haulers
Tire slams 		3 reps
Performed as RX
Daniel Qualmann 12/21/2022 Sheepdog CrossFit None 50 Assault Bike Calories
25 Bench Press, 115 lbs
40 Assault Bike Calories
20 Bench Press, 115 lbs
30 Assault Bike Calories
15 Bench Press, 115 lbs
20 Assault Bike Calories
10 Bench Press, 115 lbs
10 Assault Bike Calories
5 Bench Press, 115 lbs		 27m 37s
Performed as RX
Scott Anderson 12/20/2022 Sheepdog CrossFit None 50 strict pullups
Then:
21-15-9
Power cleans 135
Row calories		 20m 44s
Performed as RX
Jonathan Schabruch 12/20/2022 Sheepdog CrossFit None In a 20-minute window:
200m Run
2 Bulgarian split squats each leg
2 Strict handstand push ups
200m Run
4 Bulgarian split squats each leg
4 Strict handstand push ups
200m Run
etc, etc, etc...		 8 rounds 100 reps
Performed as RX
Sharon Muller 12/20/2022 CFSF Strength Push press
3-3-3-3-3		 55-65-70-75-80 lbs
Performed as RX
Jonathan Schabruch 12/19/2022 Sheepdog CrossFit None For time:
50 Strict Pull-ups

immediately into...

21-15-9 reps for time:
Target Burpees
Assault Bike Calories		 13m 16s
Performed as RX
Joshua Crews 12/19/2022 Sheepdog CrossFit None For time:
50 Strict Pull-ups

immediately into...

21-15-9 reps for time:
Power Cleans 135#
Row for calories 		17m 37s
Workout Scaled
Sharon Muller 12/19/2022 CFSF Beach Numbers 4 rounds for time:
5 Man makers
8 Pull-ups 		10m 02s
Workout Scaled
Christopher Albert 12/19/2022 CFSF Beach Numbers 4 rounds for time:
5 Man makers
8 Pull-ups 		16m 21s
Performed as RX
Jonathan Schabruch 12/17/2022 Sheepdog CrossFit None 10 rounds of:
5 Strict Pull-ups
10 Push-ups
10 Lunge (Right Leg)s
10 Lunge (Left Leg)s		 10 rounds 0 reps
Performed as RX
Jonathan Schabruch 12/16/2022 Sheepdog CrossFit None Row, 1000 m
Assault Bike, 2000 m
Row, 500 m
Assault Bike, 1000 m		 11m 27s
Performed as RX
Sharon Muller 12/16/2022 CFSF XLs12 12:00 AMRAP
9 Box jumps, 24/20
6 Push presses, 95/65
3 Toes to bar		 8 rounds 10 reps
Workout Scaled
Scott Anderson 12/15/2022 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 36 reps
Performed as RX
Jonathan Schabruch 12/15/2022 Sheepdog CrossFit None For time:
15 Bar Muscle-ups
25 Toes-to-bars
35 Burpees
45 Assault Bike Calories
35 Burpees
25 Toes-to-bars		 15m 06s
Performed as RX
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