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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 07/27/2022 CFSF CFSF Monster Mash For time:
800 meter run
50 Hip extensions
50 Sit-ups
-2:00 rest-
2 rounds:
9 Deadlifts, 95/65
6 Hang power cleans, 95/65
3 Push jerks, 95/65
-2:00 rest-
3 rounds:
5 Pull-ups
10 Push-ups
15 Squats 		25m 08s
Workout Scaled
Tom Muller 07/27/2022 CFSF CFSF Monster Mash For time:
800 meter run
50 Hip extensions
50 Sit-ups
-2:00 rest-
2 rounds:
9 Deadlifts, 95/65
6 Hang power cleans, 95/65
3 Push jerks, 95/65
-2:00 rest-
3 rounds:
5 Pull-ups
10 Push-ups
15 Squats 		21m 43s
Performed as RX
Willem van Lingen 07/27/2022 Stellenbosch Workout 64 20min AMRAP:

20 x Toes To Bar
30 x KB Swings (24kg)
30 x Box Jumps (24 Inch)
20 x Chest to Bar Pullups
60 ft Handstand Walk

Project Pulling:
Tabata: Rowing Max Intensity		 4 rounds 0 reps
Workout Scaled
Scott Anderson 07/26/2022 Sheepdog CrossFit None Complete as many rounds as possible in 20 mins of:
20 Calories Assault Bike
15 Dips
10 Dumbbell Turkish Get-ups, 35 lbs		 3 rounds 8 reps
Performed as RX
Jonathan Schabruch 07/26/2022 Sheepdog CrossFit None "Death by Calories"
Row

*With a running clock row 1 calorie in the 1st minute, 2 calories in the 2nd minute, 3 calories in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required calories in the appropriate minute.		 17 rounds 17 reps
Performed as RX
Christopher Albert 07/26/2022 CFSF Jungle Rapids X For time:
21-15-9 reps of:
Kettlebell swings, 53/35
Row (calories)		 6m 29s
Workout Scaled
Sharon Muller 07/26/2022 CFSF Jungle Rapids X For time:
21-15-9 reps of:
Kettlebell swings, 53/35
Row (calories)		 8m 14s
Workout Scaled
Tom Muller 07/26/2022 CFSF Jungle Rapids X For time:
21-15-9 reps of:
Kettlebell swings, 53/35
Row (calories)		 7m 007s
Performed as RX
Willem van Lingen 07/26/2022 Stellenbosch Workout 63 10 Rounds For Time:

100m Run
20 x Double Unders
5 x DB Front Squats (22.5kg)		 20m 00s
Performed as RX
Jonathan Schabruch 07/25/2022 Sheepdog CrossFit None For time:
10 Hang Power Snatches, 135 lbs
100 Double Unders
8 Hang Power Snatches, 135 lbs
80 Double Unders
6 Hang Power Snatches, 135 lbs
60 Double Unders
4 Hang Power Snatches, 135 lbs
40 Double Unders
2 Hang Power Snatches, 135 lbs
20 Double Unders		 11m 42s
Performed as RX
Scott Anderson 07/25/2022 Sheepdog CrossFit None 15 minute AMRAP:
5 pullups
10 HR pushups
15 KB swings 55#		 8 rounds 1 reps
Performed as RX
Sharon Muller 07/25/2022 CFSF Manny For time:
800 meter run
21 Back squats, 135/95
400 meter run
15 Back squats
200 meter run
9 Back squats
20m 08s
Workout Scaled
Tom Muller 07/25/2022 CFSF Manny For time:
800 meter run
21 Back squats, 135/95
400 meter run
15 Back squats
200 meter run
9 Back squats
14m 28s
Workout Scaled
Jonathan Schabruch 07/23/2022 Sheepdog CrossFit None Every 3 minutes for 7 cycles:
1 "Bella Complex"

The Bella Complex (by Rogue)
1 Clean
1 Shoulder-to-Overhead
1 Front Squat
1 Shoulder-to-Overhead		 165-165-165-175-175-175-175 lbs
Performed as RX
Chris Torrence 07/22/2022 Farm Fitness Chris Helsworth With a barbell, complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 10 of the following:

Bicep Curls
Shoulder Press
Tricep Extension
Overhead Squat
Bent over Row

Between each set, complete 10 Sit-Ups		 14m 42s
Performed as RX
Jonathan Schabruch 07/22/2022 Sheepdog CrossFit None 3 rounds, 2 mins per station:
Bar Muscle-up | 39, 38, and 37
Box Jump, 24 in | 55, 61, and 72
V-up | 75, 73, and 71
Shuttle Run, 10 m | 39, 39, and 39		 638 reps
Performed as RX
Brad Jones 07/22/2022 CFSF Overdrive For time:
150 Step-ups, 20 box
*Start with 2 Burpees and perform 2 Burpees every minute.		 7m 40s
Performed as RX
Sharon Muller 07/22/2022 CFSF Overdrive For time:
150 Step-ups, 20 box
*Start with 2 Burpees and perform 2 Burpees every minute.		 9m 29s
Workout Scaled
Christopher Albert 07/22/2022 CFSF Overdrive For time:
150 Step-ups, 20 box
*Start with 2 Burpees and perform 2 Burpees every minute.		 12m 48s
Performed as RX
Tom Muller 07/22/2022 CFSF Overdrive For time:
150 Step-ups, 20 box
*Start with 2 Burpees and perform 2 Burpees every minute.		 13m 48s
Performed as RX
Willem van Lingen 07/22/2022 Stellenbosch Workout 62 For Time:

50 x Box Jumps (24 Inch)
50 x MB Squat Cleans (20lbs)
50 x Push-Ups
50 x Double Unders

(15min Time Cap)		 12m 00s
Performed as RX
Jonathan Schabruch 07/21/2022 Sheepdog CrossFit None 6 rounds, each round for time, of:
10 Hang Power Cleans, 115 lbs
10 Assault Bike Calories
Resting 1 min between each round.		 6m 19s
Performed as RX
Sharon Muller 07/21/2022 CFSF Strength Thruster
3-3-3-3-3		 40-50-60-70-80 lbs
Performed as RX
Christopher Albert 07/21/2022 CFSF Row 2k Row 2k 8m 58s
Performed as RX
Scott Anderson 07/20/2022 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calorie row		 5 rounds 13 reps
Performed as RX
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