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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 06/03/2022 CFSF Strength Hang Power Clean
4-3-2-1-1		 85 lbs
Performed as RX
Jonathan Schabruch 06/02/2022 Sheepdog CrossFit None Deadlift 1x3 at 70% 1RM
Deadlift 1x3 at 70% 1RM
Deadlift 1x3 at 67% 1RM
Deadlift 1x3 at 67% 1RM
Deadlift 1x3 at 65% 1RM
Deadlift 1x3 at 65% 1RM
Deadlift 1x3 at 62% 1RM
Deadlift 1x3 at 62% 1RM
Deadlift 1x3 at 60% 1RM
Deadlift 1x3 at 60% 1RM

Rest 3 mins between sets.		 275-265-255-245-235 lbs
Performed as RX
Joshua Crews 06/02/2022 Sheepdog CrossFit None 2 Partner Team 20 minute AMRAP:
Partner 1 - 3 calorie row, 1 Power Clean @ 135#
Partner 2 - When Partner 1 finishes, do same work

After each round, go back to Partner 1 and add 3 calories and 1 clean (3/1, 6/2, 9/3, etc.)

Reset rower each time partner changes.		 345 reps
Performed as RX
Tom Muller 06/02/2022 CFSF Scupper 10:00 AMRAP
10 calorie Row
10 Doubles
 6 rounds 0 reps
Performed as RX
Sharon Muller 06/02/2022 CFSF Scupper 10:00 AMRAP
10 calorie Row
10 Doubles
 5 rounds 6 reps
Performed as RX
Sharon Muller 06/02/2022 CFSF Strength Bench press
3-2-1-1		 65-85-95-105 lbs
Performed as RX
Eric H 06/02/2022 Farm Fitness None 2 Partner Team 20 minute AMRAP:
Partner 1 - 3 calorie row, 1 Power Clean @ 135#
Partner 2 - When Partner 1 finishes, do same work

After each round, go back to Partner 1 and add 3 calories and 1 clean (3/1, 6/2, 9/3, etc.)

Reset rower each time partner changes.		 345 reps
Performed as RX
Jonathan Schabruch 06/01/2022 Sheepdog CrossFit None 3 rounds, each round for time, of:
30 Medicine Ball Cleans, 20 lbs
10 Dumbbell Clean & Jerks, 50 lbs

Resting 3 mins between each round.		 6m 35s
Performed as RX
Joe VanGorder 06/01/2022 Sheepdog CrossFit None 2 rounds for time:

Devil Press 35/25 DB
Cal Row

Rest 2 min

KB 70/53 lbs
Cal Row

Rest 2 min

Repeat		 155 reps
Performed as RX
Joshua Crews 06/01/2022 Sheepdog CrossFit None 1000 Meter Row
50 Squat thrusters
60 C2B pull ups
50 Squat thrusters
1000 Meter Row		 24m 43s
Performed as RX
Adam Sinclair 06/01/2022 Attakashaka CrossFit None Christine
3x:
500m row
12 bodyweight deadlift 90kg
21 box jumps - I did step ups		 14m 25s
Workout Scaled
Eric H 06/01/2022 Farm Fitness Ball Hogs AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6s, then 9s, 12's...etc

Both Partners complete full rounds at 3 before moving onto 6's..9's...		 12 rounds 31 reps
Performed as RX
Chris Torrence 06/01/2022 Farm Fitness Ball Hogs AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6s, then 9s, 12's...etc

Both Partners complete full rounds at 3 before moving onto 6's..9's...		 12 rounds 31 reps
Performed as RX
Willem van Lingen 06/01/2022 Stellenbosch Workout 47 12 minute Workout:

0 - 3 minutes:
80 Double Unders

3 - 6 minutes:
45 Double Unders
10 Power Snatches

6 - 9 minutes:
2 Rounds of
20 Double Unders
5 Power Snatches

9 - 12 minutes:
As many power snatches as possible (23)

(Weight 35kg)		 23 reps
Performed as RX
Jonathan Schabruch 05/31/2022 Sheepdog CrossFit None Death by Assault Bike Calories 11 rounds 10 reps
Performed as RX
Scott Anderson 05/31/2022 Sheepdog CrossFit None 5 rounds:
10 power cleans 95#
10 pushups
10 back squats 95#
10 v-ups		 15m 41s
Performed as RX
Joshua Crews 05/31/2022 Sheepdog CrossFit None 10,9,8,7,6,5,4,3,2,10 reps of:
Curls 45#
Military press 45#
Tricep press 45#
Overhead Squats 45#
Bent over rows 45#

Completing 10 Sit ups with every set.		 16m 03s
Performed as RX
Daniel Qualmann 05/31/2022 Sheepdog CrossFit None Death by Assault Bike Calories 11 rounds 11 reps
Performed as RX
Sharon Muller 05/31/2022 CFSF Cantantes For time:
21 K2E
9 Wall ball shots, 20/16
15 K2E
15 Wall ball shots
9 K2E
21 Wall ball shots 		6m 12s
Workout Scaled
Eric H 05/31/2022 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		 19m 48s
Performed as RX
Chris Torrence 05/31/2022 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		 17m 27s
Performed as RX
Willem van Lingen 05/31/2022 Stellenbosch Workout 46 Workout:

20min EMOM:

3 x Power Cleans
* Add 5-10kg every 5 minutes		 50kg ; 55kg ; 60kg; 70kg kgs
Performed as RX
Christopher Albert 05/31/2022 CFSF Cantantes For time:
21 K2E
9 Wall ball shots, 20/16
15 K2E
15 Wall ball shots
9 K2E
21 Wall ball shots 		8m 00s
Workout Scaled
Jonathan Schabruch 05/30/2022 Sheepdog CrossFit Coe Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups		 10 rounds 0 reps
Performed as RX
Joshua Crews 05/30/2022 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 57m 25s
Performed as RX
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