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Willem van Lingen 07/19/2022 Stellenbosch Workout 60 As Far As Possible in 1min:

Ascending Ladder:
Power Clean (55kg)
Burpee

*Every Min Add 1 Rep Per Movement

 8 rounds 0 reps
Performed as RX
Jonathan Schabruch 07/18/2022 Sheepdog CrossFit None Amrap 15 minutes of:
35 Double-unders
10 Walking Lunge Steps
10 Sit-ups		 15 rounds 8 reps
Performed as RX
Scott Anderson 07/18/2022 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		 3,737 m
Performed as RX
Tom Muller 07/18/2022 CFSF King Tut For time:
200 meter run
Then, 10 rounds of:
3 Deadlifts, 185/115
3 Burpees
Then,
200 meter run		 12m 40s
Workout Scaled
Sharon Muller 07/18/2022 CFSF King Tut For time:
200 meter run
Then, 10 rounds of:
3 Deadlifts, 185/115
3 Burpees
Then,
200 meter run		 13m 04s
Workout Scaled
Chris Torrence 07/18/2022 Farm Fitness None 21-15-9

Calorie Row
Bench Press @ 135
Burpees
Barbell Curls @ 75
KB Swings @ 53
Barbell Tricep Extensions @ 45		 24m 47s
Performed as RX
Brad Jones 07/18/2022 CFSF King Tut For time:
200 meter run
Then, 10 rounds of:
3 Deadlifts, 185/115
3 Burpees
Then,
200 meter run		 7m 34s
Performed as RX
Christopher Albert 07/18/2022 CFSF King Tut For time:
200 meter run
Then, 10 rounds of:
3 Deadlifts, 185/115
3 Burpees
Then,
200 meter run		 13m 30s
Performed as RX
Jonathan Schabruch 07/16/2022 Sheepdog CrossFit None 12:00 AMRAP:
9 Strict Pull-ups
24 Box Jumps, 24 in		 6 rounds 0 reps
Performed as RX
Jonathan Schabruch 07/15/2022 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 4m 40s
Performed as RX
Jonathan Schabruch 07/15/2022 Sheepdog CrossFit None For time:
50 Assault Bike Calories 		3m 46s
Performed as RX
Scott Anderson 07/15/2022 Sheepdog CrossFit None EMOM for 8 minutes:
5 thrusters @ 95#

Then:

8 minute AMRAP:
3 Power Cleans @ 95#, 3 Pullups
6 Power Cleans, 6 Pullups
9 Power Cleans, 9 Pullups
etc.		 4 rounds 9 reps
Performed as RX
Joe VanGorder 07/15/2022 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 4m 28s
Performed as RX
Joshua Crews 07/15/2022 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 36s
Performed as RX
Tom Muller 07/15/2022 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		 10m 40s
Performed as RX
Sharon Muller 07/15/2022 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		 8m 23s
Workout Scaled
Willem van Lingen 07/15/2022 Stellenbosch Workout 59 3 Rounds of 5min AMRAP:

15 x DU's
10 x DB Front Rack Lunges (17.5kg)
5 x Candle Sticks
*Rest 1min between "AMRAP Rounds"		 8 rounds 0 reps
Performed as RX
Brad Jones 07/15/2022 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		 7m 32s
Workout Scaled
Christopher Albert 07/15/2022 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 36s
Workout Scaled
Jonathan Schabruch 07/14/2022 Sheepdog CrossFit None For time:
Run, 1200 m
Dumbbell Farmers Carry, 50 lbs, 100 m
30 Dumbbell Squats, 50 lbs
Run, 800 m
Dumbbell Farmers Carry, 50 lbs, 100 m
20 Dumbbell Squats, 50 lbs
Run, 400 m
Dumbbell Farmers Carry, 50 lbs, 100 m
10 Dumbbell Squats, 50 lbs		 20m 23s
Performed as RX
Joe VanGorder 07/14/2022 Sheepdog CrossFit None For time:
Run, 1200 m
Dumbbell Farmers Carry, 50 lbs, 100 m
30 Dumbbell Squats, 50 lbs
Run, 800 m
Dumbbell Farmers Carry, 50 lbs, 100 m
20 Dumbbell Squats, 50 lbs
Run, 400 m
Dumbbell Farmers Carry, 50 lbs, 100 m
10 Dumbbell Squats, 50 lbs		 17m 16s
Performed as RX
Joshua Crews 07/14/2022 Farm Fitness None In teams of 3 - 30 min Max Reps:

- Calorie Row
- ABMAT sit-ups
- Bench Press 135/95

You must rotate movements every 2 minutes.
There will be one total max rep total score at the end.		 1361 reps
Performed as RX
Sharon Muller 07/14/2022 CFSF Tabata! Tabata!
Jingle-jangles
Tire slams
Sit-ups
Ball slams		 288 reps
Performed as RX
Eric H 07/14/2022 Farm Fitness None In teams of 3 - 30 min Max Reps:

- Calorie Row
- ABMAT sit-ups
- Bench Press 135/95

You must rotate movements every 2 minutes.
There will be one total max rep total score at the end.		 1361 reps
Performed as RX
Chris Torrence 07/14/2022 Farm Fitness None In teams of 3 - 30 min Max Reps:

- Calorie Row
- ABMAT sit-ups
- Bench Press 135/95

You must rotate movements every 2 minutes.
There will be one total max rep total score at the end.		 1361 reps
Performed as RX
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