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Athlete Date Sort Location Workout Name Description Results
Eric H 05/17/2022 Farm Fitness None 20 Minute AMRAP

TEAM of 2

Partner 1:
3 Rounds
5 Ring Dips
10 Push Ups
15 Air Squats

Partner 2:
Max Assault Bike calories.

Switch after Partner 1 completes 3 rounds.		 726 reps
Performed as RX
Chris Torrence 05/17/2022 Farm Fitness None 20 Minute AMRAP

TEAM of 2

Partner 1:
3 Rounds
5 Ring Dips
10 Push Ups
15 Air Squats

Partner 2:
Max Assault Bike calories.

Switch after Partner 1 completes 3 rounds.		 726 reps
Performed as RX
Christopher Albert 05/17/2022 CFSF Spiral Helix 12:00 AMRAP
4 Power snatches, 95/65
8 Push-ups
16 Ball slams, 20/16		 5 rounds 12 reps
Workout Scaled
Jonathan Schabruch 05/16/2022 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 8m 30s
Performed as RX
Scott Anderson 05/16/2022 Sheepdog CrossFit CrossFit Open 19.1 Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.		 5 rounds 10 reps
Performed as RX
Sharon Muller 05/16/2022 CFSF Chum Walrus For time:
Airsquats
50-40-30-20-10
Sit-ups
10-20-30-40-50		 20m 21s
Performed as RX
Eric H 05/16/2022 Farm Fitness Pump-N-Row Athletes must row for 2,000 meters in the fastest time possible and then immediately bench press a barbell (loaded with 135lb) for as many reps as possible. Each successful repetition will result in a 10-second deduction from the athletes rowing time. 4m 09s
Performed as RX
Chris Torrence 05/16/2022 Farm Fitness Pump-N-Row Athletes must row for 2,000 meters in the fastest time possible and then immediately bench press a barbell (loaded with 135lb) for as many reps as possible. Each successful repetition will result in a 10-second deduction from the athletes rowing time. 4m 03s
Performed as RX
Willem van Lingen 05/16/2022 Stellenbosch Workout 39 For Time:

5 Rounds:
9 x Burpee Plate Jumps
12 x Plate Lunges
15 x Plate Sit-ups

Plate Weight 25lbs (11kg)		 11m 20s
Performed as RX
Nikko Holloway 05/16/2022 CFSF Chum Walrus For time:
Airsquats
50-40-30-20-10
Sit-ups
10-20-30-40-50		 17m 32s
Performed as RX
Christopher Albert 05/16/2022 CFSF Chum Walrus For time:
Airsquats
50-40-30-20-10
Sit-ups
10-20-30-40-50		 12m 41s
Performed as RX
Christopher Albert 05/16/2022 CFSF Strength Back or Front squat
3-2-1-1		 135 lbs
Performed as RX
Scott Anderson 05/15/2022 Sheepdog CrossFit None 1 round:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch

Then
4 rounds:
Row 500m
50 flutterkicks 4 CT

HOME ROWER		 25m 10s
Performed as RX
Jonathan Schabruch 05/13/2022 Sheepdog CrossFit None 7 rounds of:
40 Single Unders
Bear Crawl, 30 m
20 Sit-ups
10 Push Press, 95 lbs		 13m 19s
Performed as RX
Eric H 05/13/2022 Farm Fitness Ride the Wave Teams of 3

45 cal row
60 thrusters 95/65
60 cal row
50 power snatch 95/65
75 cal row
40 front squats 95/65
90 cal row
30 clean and jerk 95/65

one person in the team always holds a plank during the row, one rests, one works		 24m 50s
Performed as RX
Willem van Lingen 05/13/2022 Stellenbosch Workout 38 Project Pull:

10 Minutes EMOM:
Min1: 1 x Strict Pullup
Min2: 2 x Strict Pullups
....
Min10: 10 x Strict Pullups

Workout: For Time (Cap 12min)
9 - 12 - 15:
Squat Snatch (52.5kg)

15 - 18 - 24:
Chest to Bar Pullup
 12m 00s
Workout Scaled
Jonathan Schabruch 05/12/2022 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps, 20		 3 rounds 0 reps
Workout Scaled
Joshua Crews 05/12/2022 Farm Fitness Sweaty Betty For time
40 sit ups
30 cal row
15 push ups
15 slam balls

30 sit ups
20 cal row
15 push ups
15 slam balls

20 sit ups
10 cal row
15 push ups
15 slam balls

10 sit ups
5 cal row
15 push ups
15 slam balls		 12m 50s
Performed as RX
Sharon Muller 05/12/2022 CFSF 48th and Lexington 6 rounds for time:
10 Hip extensions
10 meter Bear crawl
10 Sit-ups		 10m 51s
Performed as RX
Eric H 05/12/2022 Farm Fitness Sweaty Betty For time
40 sit ups
30 cal row
15 push ups
15 slam balls

30 sit ups
20 cal row
15 push ups
15 slam balls

20 sit ups
10 cal row
15 push ups
15 slam balls

10 sit ups
5 cal row
15 push ups
15 slam balls		 12m 49s
Performed as RX
Chris Torrence 05/12/2022 Farm Fitness Sweaty Betty For time
40 sit ups
30 cal row
15 push ups
15 slam balls

30 sit ups
20 cal row
15 push ups
15 slam balls

20 sit ups
10 cal row
15 push ups
15 slam balls

10 sit ups
5 cal row
15 push ups
15 slam balls		 15m 55s
Performed as RX
Christopher Albert 05/12/2022 CFSF 48th and Lexington 6 rounds for time:
10 Hip extensions
10 meter Bear crawl
10 Sit-ups		 9m 13s
Performed as RX
Jonathan Schabruch 05/11/2022 Sheepdog CrossFit None 5x 3:00 AMRAP:
5 Burpees
1 Ring Muscle-up

Resting 2 mins between each AMRAP.		 196 reps
Performed as RX
Chris Torrence 05/11/2022 Farm Fitness Ass-n-Abs Annie 50-40-30-20-10 rep rounds of:

Walking Lunge
Sit-ups		 11m 13s
Performed as RX
Willem van Lingen 05/11/2022 Stellenbosch Workout 37 As Far as Possible in 24 minutes:
20 x Double Unders
2 x Hang Power Clean & Jerk

*Every Round + 10 Double Unders & + 2 Hang Power Clean & Jerk

Weight 61kg 		7 rounds 113 reps
Workout Scaled
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