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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 12/15/2022 CFSF Peaches For time:
Double unders
50-40-30-20-10
Pull-ups
3-6-9-12-15		 17m 14s
Workout Scaled
Tom Muller 12/15/2022 CFSF Peaches For time:
Double unders
50-40-30-20-10
Pull-ups
3-6-9-12-15		 13m 08s
Performed as RX
Christopher Albert 12/14/2022 CFSF Banjo Music 21-15-9 reps for time:
Kettlebell swings, 53/35
Row (calories)		 5m 46s
Workout Scaled
Tom Muller 12/14/2022 CFSF Banjo Music 21-15-9 reps for time:
Kettlebell swings, 53/35
Row (calories)		 6m 24s
Workout Scaled
Jonathan Schabruch 12/14/2022 Sheepdog CrossFit None 50-40-30-20-10 back extensions
25-20-15-10-5 one arm DB rows (each arm does all reps)		 5 rounds 0 reps
Performed as RX
Daniel Qualmann 12/13/2022 Sheepdog CrossFit None For Time:

1 Mile Run
(3 min rest)
Then
3 Rounds for Time:
75 Double Unders
35 Walking Lunges
25 GHDs
15 C2B pull ups

*Add 3 min rest to total time*		 34m 19s
Workout Scaled
Sharon Muller 12/13/2022 CFSF Go Fish 3 rounds for time:
20 Push-ups
30 Sit-ups
40 Squats 		15m 11s
Workout Scaled
Christopher Albert 12/13/2022 CFSF Go Fish 3 rounds for time:
20 Push-ups
30 Sit-ups
40 Squats 		15m 14s
Performed as RX
Jonathan Schabruch 12/12/2022 Sheepdog CrossFit None For time:
30 Double DB Clean & Jerks

For time:
30 Handstand Push-ups, strict

For time:
30m Handstand Walk

*Rest 3 minutes between each		 7m 07s
Performed as RX
Scott Anderson 12/12/2022 Sheepdog CrossFit None 5 min AMRAP
5 Hanging Power Cleans @ 95#
5 Burpees Over Bar
5 Knees to Elbow

Rest 2 min

5 min AMRAP
10 Calorie Row
10 Thrusters @ 75#
10 Pull-Ups

Rest 2 min

5 min AMRAP
5 Box Jumps @ 24
5 Kettle Bell Swings @ 50#
5 Wall-Balls @ 20#

Rest 2 min

5 min AMRAP
10 Ring Push-Ups
10 Sit-Ups
10 Air Squats		 13 rounds 26 reps
Performed as RX
Christopher Albert 12/12/2022 CFSF Phlegm 3 rounds for time:
15 Power snatches, 95/65
400 meter run		 10m 47s
Workout Scaled
Rick Thomas 12/11/2022 Sitka, AK Metabolic Thruster Blast Four sets:
Row 500 meters
25 kettlebell thrusters		 18m 07s
Performed as RX
Jonathan Schabruch 12/10/2022 Sheepdog CrossFit None 6 rounds of:
6 Back Rack Reverse Lunges, 65 lbs
6 Back Rack Reverse Lunges, 65 lbs
15 Toes-to-bars		 6 rounds 0 reps
Performed as RX
Sharon Muller 12/09/2022 CFSF Fudge For time:
12-9-6-3-6-9-12 reps of:
Burpees
Knees to elbows 		15m 31s
Performed as RX
Christopher Albert 12/09/2022 CFSF Fudge For time:
12-9-6-3-6-9-12 reps of:
Burpees
Knees to elbows 		10m 47s
Performed as RX
Daniel Qualmann 12/08/2022 Sheepdog CrossFit Randy 75 pound Power snatch, 75 reps for time. 8m 05s
Performed as RX
Jonathan Schabruch 12/08/2022 Sheepdog CrossFit None Every 3 minutes for 10 rounds, each round for time, of:
Row, 250 m
Or
Assault Bike, 600 m		 8m 52s
Performed as RX
Joshua Crews 12/08/2022 Sheepdog CrossFit None Every 3 minutes for 10 rounds, each round for time, of:
Row, 250 m
Or
Assault Bike, 600 m		 7m 58s
Performed as RX
Sharon Muller 12/08/2022 CFSF Strength Power cleans
3-3-3-3-3		 55-65-70-75-85 once failed on second so just stopped lbs
Performed as RX
Jonathan Schabruch 12/07/2022 Sheepdog CrossFit None With a partner:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m

*Run together and split the reps evenly. 		21m 22s
Performed as RX
Christopher Albert 12/07/2022 CFSF Volkswagen 21-15-9 reps for time:
Bench press, BW
Pull-ups 		5m 27s
Workout Scaled
Christopher Albert 12/07/2022 CFSF Volkswagen 21-15-9 reps for time:
Bench press, BW
Pull-ups 		5m 27s
Workout Scaled
Christopher Albert 12/07/2022 CFSF Volkswagen 21-15-9 reps for time:
Bench press, BW
Pull-ups 		5m 27s
Workout Scaled
Christopher Albert 12/07/2022 CFSF Volkswagen 21-15-9 reps for time:
Bench press, BW
Pull-ups 		5m 27s
Workout Scaled
Sharon Muller 12/07/2022 CFSF Volkswagen 21-15-9 reps for time:
Bench press, BW
Pull-ups 		6m 01s
Workout Scaled
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