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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 12/23/2021 Sheepdog CrossFit None Partner Death by Row Calories

Alternate rounds. Partner A does one calorie. Partner B does 2 calories. Etc until both fail at their minute. 		22 rounds 36 reps
Performed as RX
Daniel Qualmann 12/23/2021 Sheepdog CrossFit None Partner Death by Row Calories

Alternate rounds. Partner A does one calorie. Partner B does 2 calories. Etc until both fail at their minute. 		22 rounds 36 reps
Performed as RX
Brad Jones 12/23/2021 CFSF 12 Days of Christmas 1. Deadlift, 225/135
2. Burpees
3. Pull-ups
4. Push-ups
5. Toes to bar
6. Shoulder to overhead, 95/65
7. Box jumps, 20
8. Walking lunges
9. Sit-ups
10. Ring rows
11. Kettlebell swings, 53/35
12. Front squat, 135/105		 30m 23s
Performed as RX
Christopher Albert 12/23/2021 CFSF 12 Days of Christmas 1. Deadlift, 225/135
2. Burpees
3. Pull-ups
4. Push-ups
5. Toes to bar
6. Shoulder to overhead, 95/65
7. Box jumps, 20
8. Walking lunges
9. Sit-ups
10. Ring rows
11. Kettlebell swings, 53/35
12. Front squat, 135/105		 38m 48s
Workout Scaled
Casey Maddux 12/23/2021 CFSF 12 Days of Christmas 1. Deadlift, 225/135
2. Burpees
3. Pull-ups
4. Push-ups
5. Toes to bar
6. Shoulder to overhead, 95/65
7. Box jumps, 20
8. Walking lunges
9. Sit-ups
10. Ring rows
11. Kettlebell swings, 53/35
12. Front squat, 135/105		 28m 52s
Performed as RX
Nikko Holloway 12/23/2021 CFSF 12 Days of Christmas 1. Deadlift, 225/135
2. Burpees
3. Pull-ups
4. Push-ups
5. Toes to bar
6. Shoulder to overhead, 95/65
7. Box jumps, 20
8. Walking lunges
9. Sit-ups
10. Ring rows
11. Kettlebell swings, 53/35
12. Front squat, 135/105		 39m 57s
Workout Scaled
Jonathan Schabruch 12/22/2021 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with an 800m run. If you've got a 20/14 pound vest or body armor, wear it.		 14m 27s
Performed as RX
Daniel Qualmann 12/22/2021 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with an 800m run. If you've got a 20/14 pound vest or body armor, wear it.		 23m 25s
Workout Scaled
Jonathan Schabruch 12/21/2021 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 11m 32s
Performed as RX
Sharon Muller 12/21/2021 CFSF Cindy Runs Backward 20:00 AMRAP
200 meter run
15 Airsquats
10 Push-ups
5 Pull-ups
 5 rounds 0 reps
Workout Scaled
Christopher Albert 12/21/2021 CFSF Cindy Runs Backward 20:00 AMRAP
200 meter run
15 Airsquats
10 Push-ups
5 Pull-ups
 5 rounds 12 reps
Workout Scaled
Tom Muller 12/21/2021 CFSF Cindy Runs Backward 20:00 AMRAP
200 meter run
15 Airsquats
10 Push-ups
5 Pull-ups
 5 rounds 0 reps
Performed as RX
Nikko Holloway 12/21/2021 CFSF Cindy Runs Backward 20:00 AMRAP
200 meter run
15 Airsquats
10 Push-ups
5 Pull-ups
 5 rounds 0 reps
Performed as RX
Jonathan Schabruch 12/20/2021 Sheepdog CrossFit None 5 X 500m Row

Rest as needed		 8m 53s
Performed as RX
Scott Anderson 12/20/2021 Sheepdog CrossFit None 5 rounds
Row 500m
Rest 		9m 01s
Performed as RX
Sharon Muller 12/20/2021 CFSF Slam Shot Tabata! Tabata!
Ball slams, 20/16
Wall ball shots, 20/16
Tire slams		 248 reps
Workout Scaled
Tom Muller 12/20/2021 CFSF Slam Shot Tabata! Tabata!
Ball slams, 20/16
Wall ball shots, 20/16
Tire slams		 208 reps
Workout Scaled
Casey Maddux 12/20/2021 CFSF Slam Shot Tabata! Tabata!
Ball slams, 20/16
Wall ball shots, 20/16
Tire slams		 242 reps
Performed as RX
Christopher Albert 12/20/2021 CFSF Slam Shot Tabata! Tabata!
Ball slams, 20/16
Wall ball shots, 20/16
Tire slams		 224 reps
Workout Scaled
Jonathan Schabruch 12/18/2021 Sheepdog CrossFit None For time:
100 Double Unders
10 Bar Muscle-ups
80 Double Unders
8 Bar Muscle-ups
60 Double Unders
6 Bar Muscle-ups
40 Double Unders
4 Bar Muscle-ups
20 Double Unders
2 Bar Muscle-ups		 9m 31s
Performed as RX
Scott Anderson 12/18/2021 Sheepdog CrossFit Christine HOME ROWER 3 rounds for time of:
500m row
12 Bodyweight Deadlifts (185#)
21 Box Jumps (24")

HOME ROWER 		16m 55s
Performed as RX
Jonathan Schabruch 12/17/2021 Sheepdog CrossFit None EMOM 20 minutes:
1 squat snatch		 150-160-165-170 lbs
Performed as RX
Brad Jones 12/17/2021 CFSF Tabata! Tabata:
Row
Squats
Push-up plank
Rest 1:00 between rounds 		308 reps
Performed as RX
Sharon Muller 12/17/2021 CFSF Tabata! Tabata:
Row
Squats
Push-up plank
Rest 1:00 between rounds 		273 reps
Performed as RX
Christopher Albert 12/17/2021 CFSF Tabata! Tabata:
Row
Squats
Push-up plank
Rest 1:00 between rounds 		290 reps
Performed as RX
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