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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 06/08/2022 CFSF Trap #3 3 rounds for reps:
3:00 AMRAP
10 Power cleans, 135/95
Perform the Power cleans at the beginning of the AMRAP, use any remaining time to row for as many calories as possible.
Rest 1:00 between AMRAPS
Score is total number of calories.		 66 reps
Workout Scaled
Eric H 06/08/2022 Farm Fitness None For time with partner (1 person working at a time):
100 calories airdyne or rower
60 toes-to-bar
100 slam balls (20/10)
60 lateral box jump on/over (24"/18")		 15m 55s
Performed as RX
Chris Torrence 06/08/2022 Farm Fitness None For time with partner (1 person working at a time):
100 calories airdyne or rower
60 toes-to-bar
100 slam balls (20/10)
60 lateral box jump on/over (24"/18")		 15m 56s
Performed as RX
Christopher Albert 06/08/2022 CFSF Trap #3 3 rounds for reps:
3:00 AMRAP
10 Power cleans, 135/95
Perform the Power cleans at the beginning of the AMRAP, use any remaining time to row for as many calories as possible.
Rest 1:00 between AMRAPS
Score is total number of calories.		 67 reps
Workout Scaled
Jonathan Schabruch 06/07/2022 Sheepdog CrossFit None For time:
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups		 10m 52s
Performed as RX
Eric H 06/07/2022 Farm Fitness None 3 rounds for total reps:
5 minute AMRAP:
15 calorie row
20 bench press @ 115#
30 wall balls
20 abmat situps
Rest 5 minutes

Start at row each time.		 255 reps
Performed as RX
Chris Torrence 06/07/2022 Farm Fitness None 3 rounds for total reps:
5 minute AMRAP:
15 calorie row
20 bench press @ 115#
30 wall balls
20 abmat situps
Rest 5 minutes

Start at row each time.		 273 reps
Performed as RX
Willem van Lingen 06/07/2022 Stellenbosch Workout 49 Workout:

5 Rounds for Time:

15 x DB Walking Lunges
12 x Burpees
9 x Inverted Ring Rows 		11m 32s
Performed as RX
Christopher Albert 06/07/2022 CFSF KGB 12:00 AMRAP
3 Pull-ups
6 Push-ups
9 Squats
12 Kettlebell swings, 53/35		 6 rounds 3 reps
Workout Scaled
Scott Anderson 06/06/2022 Sheepdog CrossFit None 4 rounds:
25 air squats
15 burpees
15 air squats
10 strict pullups		 17m 22s
Performed as RX
Joe VanGorder 06/06/2022 Sheepdog CrossFit None For Time:
25 GHD
1 Muscle Up
20 GHD
2 Muscle Ups
15 GHD
3 Muscle Ups
10 GHD
4 Muscle Ups
5 GHD
5 Muscle Ups		 7m 41s
Performed as RX
Sharon Muller 06/06/2022 CFSF Mountain 11-10-9-8-7-6-5-4-3-2 reps for time:
Deadlift, 185/125
Loaded sit-ups, 20/16
 12m 48s
Workout Scaled
Brad Jones 06/06/2022 CFSF Mountain 11-10-9-8-7-6-5-4-3-2 reps for time:
Deadlift, 185/125
Loaded sit-ups, 20/16
 7m 42s
Workout Scaled
Christopher Albert 06/06/2022 CFSF Mountain 11-10-9-8-7-6-5-4-3-2 reps for time:
Deadlift, 185/125
Loaded sit-ups, 20/16
 10m 37s
Workout Scaled
Scott Anderson 06/05/2022 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		 3,634 m
Performed as RX
Jonathan Schabruch 06/04/2022 Sheepdog CrossFit None 5 rounds of:
21 Dumbbell Deadlifts, 50 lbs
15 V-ups
9 Dumbbell Push Press, 50 lbs		 5 rounds 0 reps
Performed as RX
Jonathan Schabruch 06/03/2022 Sheepdog CrossFit None 4 rounds of:
R Arm DB Overhead Walking Lunge, 50 lbs, 25 ft
20 Double Unders
L Arm Dumbbell Overhead Walking Lunge, 50 lbs, 25 ft
20 Double Unders		 6m 34s
Performed as RX
Jonathan Schabruch 06/03/2022 Sheepdog CrossFit None 8 Wall Walks
Rest 2 mins
6 Wall Walks
Rest 1:30
4 Wall Walks
Rest 1 min
2 Wall Walks		 6m 45s
Performed as RX
Scott Anderson 06/03/2022 Sheepdog CrossFit None 3 rounds:
4 minutes of
10 DB thrusters 2x25#
10 burpees
AMRAP row for meters
Rest 4 minutes

HOME ROWER		 1,831 m
Performed as RX
Joe VanGorder 06/03/2022 Sheepdog CrossFit None 4 rounds:

25 WB 20
400m run		 11m 54s
Performed as RX
Joshua Crews 06/03/2022 Farm Fitness None 30 Rounds for Time (15 each):

5 Knees-to-Elbow
3 Bench Press 185/155
100m Run

*one partner completes an entire round while the other rest and also spots		 27m 51s
Performed as RX
Tom Muller 06/03/2022 CFSF Strength Hang Power Clean
4-3-2-1-1		 135# lbs
Performed as RX
Sharon Muller 06/03/2022 CFSF Strength Hang Power Clean
4-3-2-1-1		 55-65-75-80-80 lbs
Performed as RX
Chris Torrence 06/03/2022 Farm Fitness None 30 Rounds for Time (15 each):

5 Knees-to-Elbow
3 Bench Press 185/155
100m Run

*one partner completes an entire round while the other rest and also spots		 27m 51s
Performed as RX
Willem van Lingen 06/03/2022 Stellenbosch Workout 48 As Far as Possible 16 Minutes:

4 - 8 - 12 - 16 - 20 - 24 - ....
Burpees
GHD Sit-ups
Jumping Pull-ups
 7 rounds 8 reps
Performed as RX
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