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Willem van Lingen 08/24/2022 Stellenbosch Workout 79 For Time:

- 600m Run
- 50 x Feet Braced Sit-ups
- 40 x DB Front Squats (40lbs)
- 60 x Plank Passovers
- 20 x Burpee DB Deadlifts
 11m 35s
Performed as RX
Jonathan Schabruch 08/23/2022 Sheepdog CrossFit None Clean & Jerk
2-2-2-2-2-2-2		 185-195-205(1)-195-195-195-195 lbs
Performed as RX
Scott Anderson 08/23/2022 Sheepdog CrossFit None 50-40-30-20-10 reps for time of:

Row (calories)
Thrusters

35 lb. 45 lb.		 26m 36s
Performed as RX
Joshua Crews 08/23/2022 Farm Fitness Triplets Complete as many rounds as possible in 25 mins of:

50 Bench Press, 115/75 lbs
50/35 Bike Calories
50 Deadlifts, 135/95lbs
50/35 Bike Calories

50 Bench Press, 135/95 lbs
50/35 Bike Calories
50 Deadlifts, 155/115 lbs
50/35 Bike Calories

50 Bench Press, 155/115 lbs
50/35 Bike Calories
50 Deadlifts, 175/135 lbs
50/35 Bike Calories

DESCRIPTION & STIMULUS
One athlete works at a time, with teammates splitting up reps however they see fit.

Athletes should be able to complete at least the following reps at each weight during the workout:
1st Weight: 12+ Reps
2nd Weight: 9+ Reps
3rd Weight: 6+ Reps

STRATEGY
Goal is to move quickly and switch out partners before your movement starts to slow down. If you come to a crawl on the bike or have to grind out slow barbell reps, it makes it much harder the next time around. Switching while youre still moving fast makes it easier to come back strong for the next set. While strategy will likely change and is team specific, consider switching around the following rep ranges at each of the three different weights:
1st Barbells: Switch Every 8-12 Reps
2nd Barbells: Switch Every 6-8 Reps
3rd Barbells: Switch Every 3-5 Reps
On the bike, consider switching out within the 7-10 calorie range		 1 rounds 0 reps
Performed as RX
Eric H 08/23/2022 Farm Fitness Triplets Complete as many rounds as possible in 25 mins of:

50 Bench Press, 115/75 lbs
50/35 Bike Calories
50 Deadlifts, 135/95lbs
50/35 Bike Calories

50 Bench Press, 135/95 lbs
50/35 Bike Calories
50 Deadlifts, 155/115 lbs
50/35 Bike Calories

50 Bench Press, 155/115 lbs
50/35 Bike Calories
50 Deadlifts, 175/135 lbs
50/35 Bike Calories

DESCRIPTION & STIMULUS
One athlete works at a time, with teammates splitting up reps however they see fit.

Athletes should be able to complete at least the following reps at each weight during the workout:
1st Weight: 12+ Reps
2nd Weight: 9+ Reps
3rd Weight: 6+ Reps

STRATEGY
Goal is to move quickly and switch out partners before your movement starts to slow down. If you come to a crawl on the bike or have to grind out slow barbell reps, it makes it much harder the next time around. Switching while youre still moving fast makes it easier to come back strong for the next set. While strategy will likely change and is team specific, consider switching around the following rep ranges at each of the three different weights:
1st Barbells: Switch Every 8-12 Reps
2nd Barbells: Switch Every 6-8 Reps
3rd Barbells: Switch Every 3-5 Reps
On the bike, consider switching out within the 7-10 calorie range		 3 rounds 0 reps
Performed as RX
Chris Torrence 08/23/2022 Farm Fitness Triplets Complete as many rounds as possible in 25 mins of:

50 Bench Press, 115/75 lbs
50/35 Bike Calories
50 Deadlifts, 135/95lbs
50/35 Bike Calories

50 Bench Press, 135/95 lbs
50/35 Bike Calories
50 Deadlifts, 155/115 lbs
50/35 Bike Calories

50 Bench Press, 155/115 lbs
50/35 Bike Calories
50 Deadlifts, 175/135 lbs
50/35 Bike Calories

DESCRIPTION & STIMULUS
One athlete works at a time, with teammates splitting up reps however they see fit.

Athletes should be able to complete at least the following reps at each weight during the workout:
1st Weight: 12+ Reps
2nd Weight: 9+ Reps
3rd Weight: 6+ Reps

STRATEGY
Goal is to move quickly and switch out partners before your movement starts to slow down. If you come to a crawl on the bike or have to grind out slow barbell reps, it makes it much harder the next time around. Switching while youre still moving fast makes it easier to come back strong for the next set. While strategy will likely change and is team specific, consider switching around the following rep ranges at each of the three different weights:
1st Barbells: Switch Every 8-12 Reps
2nd Barbells: Switch Every 6-8 Reps
3rd Barbells: Switch Every 3-5 Reps
On the bike, consider switching out within the 7-10 calorie range		 3 rounds 0 reps
Performed as RX
Willem van Lingen 08/23/2022 Stellenbosch Benchmark - Workout 78 Benchmark Test For Time:

- 2000m Row		 7m 19s
Performed as RX
Christopher Albert 08/23/2022 CFSF Twofer 20 rounds for time:
5 Walking lunges
5 Push-ups 		21m 59s
Performed as RX
Jonathan Schabruch 08/22/2022 Sheepdog CrossFit None Amrap 20 minutes of:
400m run
24 Hollow Rocks
12 Chest-to-bar Pull-ups
12 Ring Dips		 5 rounds 0 reps
Performed as RX
Tom Muller 08/22/2022 CFSF MLB 21-15-9 reps for time:
Wall ball shots, 20/16
Box jumps, 24/20
*300 foot Farmers carry between rounds 		10m 28s
Workout Scaled
Eric H 08/22/2022 Farm Fitness Smette For Time (with a Partner)

4,000/3,000 meter Row
While Partner A Rows, Partner B completes AMRAP of:
5 Toes-to-Bars
10 Wall Ball Shots (20/14 lb)
15 Push-Ups

Partners switch as necessary		 19m 29s
Performed as RX
Chris Torrence 08/22/2022 Farm Fitness Smette For Time (with a Partner)

4,000/3,000 meter Row
While Partner A Rows, Partner B completes AMRAP of:
5 Toes-to-Bars
10 Wall Ball Shots (20/14 lb)
15 Push-Ups

Partners switch as necessary		 19m 29s
Performed as RX
Jonathan Schabruch 08/19/2022 Sheepdog CrossFit None Back Squat 3-3-3-3-3 255-275-275-275-275 lbs
Performed as RX
Scott Anderson 08/19/2022 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell (did bar facing)
Power Cleans 135#
Wallballs		 21m 43s
Performed as RX
Tom Muller 08/19/2022 CFSF Press Press
1-1-1-1		 135# lbs
Performed as RX
Willem van Lingen 08/19/2022 Stellenbosch Workout 77 For Time:

Descending Ladder Reps: 10 - 1
- Power Cleans (50kg)
- Handstand Push-ups
- Inverted Ring Row 		15m 20s
Workout Scaled
Brad Jones 08/19/2022 CFSF Press Press
1-1-1-1		 65-85-95-105 lbs
Performed as RX
Brad Jones 08/19/2022 CFSF Push Press Push press
2-2-2-2		 105-115-125-135 lbs
Performed as RX
Christopher Albert 08/19/2022 CFSF Push Press Push press
2-2-2-2		 95 lbs
Performed as RX
Christopher Albert 08/19/2022 CFSF Press Press
1-1-1-1		 85 lbs
Performed as RX
Jonathan Schabruch 08/18/2022 Sheepdog CrossFit None 5 rounds of:
15 Kettlebell Swings, 70 lbs
15 Burpees		 5 rounds 0 reps
Performed as RX
Joe VanGorder 08/18/2022 Sheepdog CrossFit None 5 rounds:

15 KB @ 70lb
15 Burpees		 7m 59s
Performed as RX
Tom Muller 08/18/2022 CFSF Lt. Bana Three rounds for time:
21 Kettlebell swings, 53/35
15 Sit-ups
9 calorie Row 		10m 14s
Performed as RX
Daniel Qualmann 08/18/2022 Sheepdog CrossFit None 5 rounds:

15 KB @ 70lb
15 Burpees		 16m 11s
Performed as RX
Sharon Muller 08/18/2022 CFSF Lt. Bana Three rounds for time:
21 Kettlebell swings, 53/35
15 Sit-ups
9 calorie Row 		10m 09s
Workout Scaled
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