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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 05/23/2022 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

22m 31s
Workout Scaled
Christopher Albert 05/23/2022 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

22m 31s
Workout Scaled
Scott Anderson 05/22/2022 Sheepdog CrossFit None 20 minute AMRAP:
5 strict pullups
10 alternating SA KB snatch @35#
15 situps
20 air squats		 7 rounds 31 reps
Performed as RX
Jonathan Schabruch 05/21/2022 Sheepdog CrossFit None Run 2 miles 2.00 mi
Performed as RX
Willem van Lingen 05/21/2022 Stellenbosch Workout 42 Workout:

1 Min Jumping Pull-ups (16 Reps)
2 Min Rest
2 Min Air Squats (60 Reps)
2 Min Rest
3 Min Sit-Ups (65 Reps)
2 Min Rest
4 Min Lunges (106 Reps)
2 Min Rest
2 Min Burpees (32 Reps)		 279 reps
Performed as RX
Jonathan Schabruch 05/20/2022 Sheepdog CrossFit None 4 rounds of:
30 Row Calories
25 Hollow Rocks
20 Russian Kettlebell Swings, 53 lbs
10 Push Press, 60% 1RM | 135 lbs		 17m 00s
Performed as RX
Scott Anderson 05/20/2022 Sheepdog CrossFit CrossFit.com 120825 30 rounds for time of:
Row 30 seconds
Rest 30 seconds

Post distance to comments.

HOME ROWER		 4,553 m
Performed as RX
Joe VanGorder 05/20/2022 Sheepdog CrossFit None 4 rounds of:
30 Row Calories
25 Hollow Rocks
20 Russian Kettlebell Swings, 53 lbs
10 Push Press, 60% 1RM | 135 lbs		 17m 36s
Performed as RX
Joshua Crews 05/20/2022 Sheepdog CrossFit None 7 rounds of:
40 Single Unders
Bear Crawl, 30 m
20 Sit-ups
10 Push Press, 95 lbs		 14m 59s
Performed as RX
Willem van Lingen 05/20/2022 Stellenbosch Workout 41 5 Rounds:

45 seconds DU's
15 seconds Rest
45 seconds DB Push Press
15 seconds Rest
45 seconds DB Alternating Renegade Rows
15 seconds Rest

Level 2 - DB Weight 17.5kg
Level 3 - DB Weight 12.5kg		 15m 00s
Workout Scaled
Jonathan Schabruch 05/19/2022 Sheepdog CrossFit None 6-9-12-9-6 reps of:
Lateral Bar Burpee
Front Squat, 185 lbs
Chest-to-bar Pull-up		 11m 47s
Performed as RX
Scott Anderson 05/19/2022 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		 3,857 m
Performed as RX
Joe VanGorder 05/19/2022 Sheepdog CrossFit None 6-9-12-9-6 reps of:
Lateral Bar Burpee
Front Squat, 185 lbs
Chest-to-bar Pull-up		 14m 04s
Performed as RX
Joshua Crews 05/19/2022 Sheepdog CrossFit None 4 Rounds for time:
30 calories row
25 Hollow Rocks
20 KB swings 53#
10 Push Press 60% of 1RM		 19m 25s
Performed as RX
Sharon Muller 05/19/2022 CFSF Viking For time:
1000 meter row
800 meter run
75 Tire slams
800 meter loaded run
1000 meter row 		36m 16s
Performed as RX
Willem van Lingen 05/19/2022 Stellenbosch Accessory Workout 2 Pull-ups:
3 x 30s hang
3 x 5 Kipping Swings

EMOM: For 10 minutes
2 x Strict Pull-ups

Handstand Pushups:
5 x 30s Handstand Hold

EMOM: For 10 minutes
1 x Negative Handstand Pushup		 30m 00s
Performed as RX
Nikko Holloway 05/19/2022 CFSF Viking For time:
1000 meter row
800 meter run
75 Tire slams
800 meter loaded run
1000 meter row 		32m 16s
Performed as RX
Christopher Albert 05/19/2022 CFSF Viking For time:
1000 meter row
800 meter run
75 Tire slams
800 meter loaded run
1000 meter row 		29m 19s
Performed as RX
Jonathan Schabruch 05/18/2022 Sheepdog CrossFit None 3 rounds, each round for time, of:
Row, 500 m
Run, 400 m
Resting 4 mins between each round.		 10m 35s
Performed as RX
Chris Torrence 05/18/2022 Farm Fitness None For Time:
Buy In: 500 Meter Row

Then, 30-20-10 reps of:

Hang Power Cleans (95/65 lb)
Pull-Ups
Kettlebell Swings (24/16 kg)
Burpees		 25m 14s
Performed as RX
Willem van Lingen 05/18/2022 Stellenbosch Workout 40 Workout 1:

5 Rep Max Deadlift (110kg)

Workout 2:

As many reps in 10 Minutes:

Weight @ 80% of 5 Rep Max (90kg)
Each round unbroken

Round 1:
1 x Deadlift

Round 2:
2 x Deadlift

Round...:
1,2,3,4...		 9 rounds 5 reps
Performed as RX
Jonathan Schabruch 05/17/2022 Sheepdog CrossFit None Back Squat
5-5-5-5-5		 255-260-260-260-260 lbs
Performed as RX
Scott Anderson 05/17/2022 Sheepdog CrossFit None 20 minute AMRAP:
20 burpees
20 calorie row
20 abmat situps		 4 rounds 32 reps
Performed as RX
Sharon Muller 05/17/2022 CFSF Spiral Helix 12:00 AMRAP
4 Power snatches, 95/65
8 Push-ups
16 Ball slams, 20/16		 7 rounds 12 reps
Workout Scaled
John McCreless 05/17/2022 CFSF Spiral Helix 12:00 AMRAP
4 Power snatches, 95/65
8 Push-ups
16 Ball slams, 20/16		 06 rounds 01 reps
Performed as RX
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