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Athlete Date Sort Location Workout Name Description Results
Eric H 05/30/2022 Farm Fitness 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.		 59m 26s
Performed as RX
Chris Torrence 05/30/2022 Farm Fitness 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.		 56m 33s
Workout Scaled
Jonathan Schabruch 05/28/2022 Sheepdog CrossFit None 5 rounds, each round for time, of:
20 Push-ups
10 Box Jumps, 24 in
Run, 400 m

Resting 1 min between each round.		 11m 39s
Performed as RX
Jonathan Schabruch 05/27/2022 Sheepdog CrossFit None Deadlift
3-3-3-3-3		 315-315-315-315-315 lbs
Performed as RX
Scott Anderson 05/27/2022 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 15 reps
Performed as RX
Eric H 05/27/2022 Farm Fitness None For time:
500 Meter Row
30 Bench Press @ 185#
1000 Meter Row
20 Bench Press @ 185#
2000 Meter Row
10 Bench Press @ 185#		 23m 24s
Workout Scaled
Chris Torrence 05/27/2022 Farm Fitness None For time:
500 Meter Row
30 Bench Press @ 185#
1000 Meter Row
20 Bench Press @ 185#
2000 Meter Row
10 Bench Press @ 185#		 26m 57s
Workout Scaled
Christopher Albert 05/27/2022 CFSF Strength Deadlift
5-4-3-2-1-1		 325 lbs
Performed as RX
Jonathan Schabruch 05/26/2022 Sheepdog CrossFit None 20:00 AMRAP as a 4 person team, each at a different station:
Run, 400 m
Row, 500 m
20 Assault Bike Calories
12 Pull-ups

Rotate when everyone is done. 		2 rounds 12 reps
Performed as RX
Scott Anderson 05/26/2022 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calorie row		 5 rounds 11 reps
Performed as RX
Sharon Muller 05/26/2022 CFSF R & R 3 rounds for time:
500 meter row
7 Burpees
400 meter run		 22m 24s
Workout Scaled
Willem van Lingen 05/26/2022 Stellenbosch Workout 45 Workout:

4 Rounds:
Min 1: 30 x Air Squats
Min 2: 15 x Burpees
Min 3: Max Shuttle Runs (15m)
Min 4: Rest

After:
10 x 30s Max Effort Row
(Alternate each round with partner to Rest) 		16m 00s
Performed as RX
Jonathan Schabruch 05/25/2022 Sheepdog CrossFit None For time:
15-12-9 reps of:
Thruster, 95/65 lbs
Hang Power Clean, 95/65 lbs
-- Rest 3 mins --
12-9-6 reps of:
Thruster, 95/65 lbs
Hang Power Clean, 95/65 lbs		 9m 01s
Performed as RX
Joshua Crews 05/25/2022 Sheepdog CrossFit None For time:
500 Meter Row
30 Bench Press @ 185#
1000 Meter Row
20 Bench Press @ 185#
2000 Meter Row
10 Bench Press @ 185#		 21m 58s
Performed as RX
Tom Muller 05/25/2022 CFSF Strength Press
3-2-2-1-1-1		 135# lbs
Performed as RX
Willem van Lingen 05/25/2022 Stellenbosch Workout 44 12min AMRAP:

1 x Strict Pull-up
1 x Strict HSPU
* Add 1 rep each round		 9 rounds 7 reps
Workout Scaled
Jonathan Schabruch 05/24/2022 Sheepdog CrossFit None EMOM 24 minutes of:
Min 1: Bar Muscle-ups
Min 2: Ring Dips
Min 3: L-sit
Min 4: Rest
Min 5: Row, Calories
Min 6: Rest		 277 reps
Performed as RX
Joshua Crews 05/24/2022 Sheepdog CrossFit Invictus 170718 Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups		 21m 29s
Performed as RX
Daniel Qualmann 05/24/2022 Sheepdog CrossFit None 10 Squat Snatches, 115 lbs
50 Double Unders
8 Squat Snatches, 115 lbs
50 Double Unders
6 Squat Snatches, 115 lbs
50 Double Unders
4 Squat Snatches, 115 lbs
50 Double Unders
2 Squat Snatches, 115 lbs
50 Double Unders		 20m 07s
Workout Scaled
Sharon Muller 05/24/2022 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 15m 34s
Performed as RX
Willem van Lingen 05/24/2022 Stellenbosch Workout 43 Workout:

5 Rounds:
Every 2 minutes
2 x Front Squat at 5sec decent

Finisher:
21-15-9
Front squats (35kg)
42-30-18
Lateral BB Jump Overs

 (Built up to 80kg Weight for last set) kgs
kgs
Performed as RX
Jonathan Schabruch 05/23/2022 Sheepdog CrossFit None 10 Squat Snatches, 115 lbs
50 Double Unders
8 Squat Snatches, 115 lbs
50 Double Unders
6 Squat Snatches, 115 lbs
50 Double Unders
4 Squat Snatches, 115 lbs
50 Double Unders
2 Squat Snatches, 115 lbs
50 Double Unders		 7m 19s
Performed as RX
Scott Anderson 05/23/2022 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell
Power Cleans 135#
Wallballs		 19m 34s
Performed as RX
Joe VanGorder 05/23/2022 Sheepdog CrossFit None 15-12-9 reps for time of:
Squat thrusters @ 95#
Hang power cleans @ 95#

Rest 3:00

12-9-6 reps for time of:
Squat thrusters @ 95#
Hang power cleans @ 95#		 8m 47s
Performed as RX
Joshua Crews 05/23/2022 Sheepdog CrossFit None 15-12-9 reps for time of:
Squat thrusters @ 95#
Hang power cleans @ 95#

Rest 3:00

12-9-6 reps for time of:
Squat thrusters @ 95#
Hang power cleans @ 95#		 11m 09s
Performed as RX
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