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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 10/27/2022 Sheepdog CrossFit None 21-15-9 reps
55# kettlebell snatch, left
55# kettlebell snatch, right
Row calories 		8m 26s
Performed as RX
Joshua Crews 10/27/2022 Sheepdog CrossFit None 15 Minute AMRAP (with a Team of 3)

15 Sit-Ups
12 Calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Synchronized Burpees

Alternate teammates upon completion of each movement. Example, Partner A completes Sit-Ups, then Partner B completes Row, then Partner C completes Power Cleans, then Partner A completes Pull-Ups. Everyone completes all 6 Burpees. Partner B begins Round 2 with Sit-Ups, Partner C completes Row, etc. All three partners must complete the burpees together.		 7 rounds 32 reps
Performed as RX
Joshua Crews 10/27/2022 Sheepdog CrossFit None 21-15-9 reps
55# kettlebell snatch, left
55# kettlebell snatch, right
Row calories 		6m 47s
Performed as RX
Sharon Muller 10/27/2022 CFSF Banana Mission 3 rounds for time:
8 Kettlebell swings, 53/35
7 Burpees
6 Wall ball shots, 20/16
5 Walking lunges
4 Toes to bar
3 Kettlebell snatches, 53/35
2 Pull-ups 		9m 41s
Workout Scaled
Chris Torrence 10/27/2022 Farm Fitness None For Time

200M Farmers Carry @ 45lb
40 Burpees
60 Ball Slams @ 30lb
80 KB Swings @ 53lb
100 Sit Ups		 18m 06s
Performed as RX
Christopher Albert 10/27/2022 CFSF Banana Mission 3 rounds for time:
8 Kettlebell swings, 53/35
7 Burpees
6 Wall ball shots, 20/16
5 Walking lunges
4 Toes to bar
3 Kettlebell snatches, 53/35
2 Pull-ups 		9m 26s
Workout Scaled
Jonathan Schabruch 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		 18m 00s
Performed as RX
Scott Anderson 10/26/2022 Sheepdog CrossFit None 4 Rounds:
In 2 minutes, row 250m
Once finished, do Squat Cleans @ 135# for remainder of time.
Rest 2 minutes between rounds.

SQ CL are score. 		17 reps
Performed as RX
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
Sharon Muller 10/26/2022 CFSF Strength Deadlift
3-2-2-1-1-1		 115-135-155-175-195-205 lbs
Performed as RX
Christopher Albert 10/26/2022 CFSF Strength Deadlift
3-2-2-1-1-1		 335 lbs
Performed as RX
Jonathan Schabruch 10/25/2022 Sheepdog CrossFit None Clean & Jerk
4-4-4-4-4

*Goal is power clean & jerk		 165-175-185-185-185 lbs
Performed as RX
Christopher Albert 10/25/2022 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 36s
Workout Scaled
Jonathan Schabruch 10/24/2022 Sheepdog CrossFit None 4 rounds of:
Run, 400 m
50 Air Squats		 11m 22s
Performed as RX
Scott Anderson 10/24/2022 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.		 225 reps
Performed as RX
Jonathan Schabruch 10/22/2022 Sheepdog CrossFit None 5 rounds of:
10 Double Dumbbell Stiff Legged Deadlifts, 50 lbs
10 Dumbbell Floor Press, 50 lbs
10 Strict Pull-ups		 5 rounds 0 reps
Performed as RX
Scott Anderson 10/22/2022 Sheepdog CrossFit None 20 minute AMRAP:
5 strict pullups
10 alternating SA KB snatch @35#
15 situps
20 air squats		 8 rounds 5 reps
Performed as RX
Jonathan Schabruch 10/21/2022 Sheepdog CrossFit None For time:
10 Front Squats, bodyweight
20 Box Jumps, 30"/24"

For time:
10 Front Squats, bodyweight
35/25 Calories, Air Bike

For time:
10 Front Squats, bodyweight
50 Toes-to-bar

*Rest 3 minutes between workouts		 8m 08s
Performed as RX
Scott Anderson 10/21/2022 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell
Power Cleans 135#
Wallballs		 22m 12s
Performed as RX
Joe VanGorder 10/21/2022 Sheepdog CrossFit None For time:
10 Front Squats, bodyweight
20 Box Jumps, 30"/24"

For time:
10 Front Squats, bodyweight
35/25 Calories, Air Bike

For time:
10 Front Squats, bodyweight
50 Toes-to-bar

*Rest 3 minutes between workouts		 11m 09s
Performed as RX
Joshua Crews 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.		 345 reps
Performed as RX
Tom Muller 10/21/2022 CFSF Blue For time:
800 meter run
9 Pull-ups
400 meter run
15 Pull-ups
200 meter run
21 Pull-ups 		16m 00s
Performed as RX
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
Sharon Muller 10/21/2022 CFSF Blue For time:
800 meter run
9 Pull-ups
400 meter run
15 Pull-ups
200 meter run
21 Pull-ups 		18m 16s
Workout Scaled
Brad Jones 10/21/2022 CFSF Blue For time:
800 meter run
9 Pull-ups
400 meter run
15 Pull-ups
200 meter run
21 Pull-ups 		12m 40s
Performed as RX
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