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Athlete Date Sort Location Workout Name Description Results
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
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
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
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
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
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
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
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
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
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
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
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 05/23/2022 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell
Power Cleans 135#
Wallballs		 19m 34s
Performed as RX
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
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
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
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
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