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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 06/10/2022 Sheepdog CrossFit Linchpin Test 2 3 rounds of:
5 Muscle-ups
10 Squat Cleans, 135 lbs
20 Box Jumps, 24 in		 8m 43s
Performed as RX
Sharon Muller 06/10/2022 CFSF Coping Mechanism 10 rounds for time:
2 Thrusters, 95/65
3 Pull-ups
4 Push-ups 		9m 59s
Workout Scaled
Scott Anderson 06/10/2022 Sheepdog CrossFit Guard Rail Partner WOD

You go, I go style. One person completes an entire round before tagging off.

60 Rounds Total (30 each)
1 Power Clean
2 Front Squat
3 Shoulder to Overhead
4 Burpees Over the Barbell
RX 95/65		 45m 41s
Performed as RX
Christopher Albert 06/10/2022 CFSF Coping Mechanism 10 rounds for time:
2 Thrusters, 95/65
3 Pull-ups
4 Push-ups 		9m 36s
Workout Scaled
Tom Muller 06/10/2022 CFSF Coping Mechanism 10 rounds for time:
2 Thrusters, 95/65
3 Pull-ups
4 Push-ups 		11m 11s
Workout Scaled
Willem van Lingen 06/10/2022 Stellenbosch Workout 51 Workout For Time:

12 - 10 - 8 - 6
Weighted Pull-ups
400m Run
2min rest


 15m 00s
Workout Scaled
Chris Torrence 06/09/2022 Farm Fitness None 5 rounds for time of:

200m run
100 Single Unders
15 Left-Arm Kettlebell Snatches
15 Right-Arm Kettlebell Snatches

(35/20)		 21m 09s
Workout Scaled
Eric H 06/09/2022 Farm Fitness None 5 rounds for time of:

200m run
100 Single Unders
15 Left-Arm Kettlebell Snatches
15 Right-Arm Kettlebell Snatches

(35/20)		 21m 00s
Performed as RX
Scott Anderson 06/09/2022 Sheepdog CrossFit None 5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch		 22m 58s
Performed as RX
Jonathan Schabruch 06/09/2022 Sheepdog CrossFit None Death by Assault Bike Calories 12 rounds 11 reps
Performed as RX
Sharon Muller 06/09/2022 CFSF It Itches 12:00 AMRAP
5 Burpees
25 Double unders		 5 rounds 5 reps
Performed as RX
Christopher Albert 06/09/2022 CFSF It Itches 12:00 AMRAP
5 Burpees
25 Double unders		 9 rounds 5 reps
Workout Scaled
Willem van Lingen 06/09/2022 Stellenbosch Workout 50 Workout:

Front Squats
2 - 2 - 2 - 2
*3 Sec Pause @ Bottom

Finisher:
EMOM 5min

10 x Goblet Squats
Max Double Unders in remaing time 		70, 75, 80kg kgs
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
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
Jonathan Schabruch 06/08/2022 Sheepdog CrossFit None Every minute on the minute for 15 minutes:
2 Hang Power Snatches 		135-140-140-140-145-145-145-145-145-145-145-145-145-145-145 lbs
Performed as RX
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
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
Tom 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.		 65 reps
Workout Scaled
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
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
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
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
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
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