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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 04/07/2021 Sheepdog CrossFit None 20:00 AMRAP:
Row, 250 m
15 Russian Kettlebell Swings, 55 lbs
10 Hollow Rocks		 8 rounds 250 reps
Performed as RX
Joshua Crews 04/07/2021 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.		 14m 08s
Performed as RX
Daniel Qualmann 04/07/2021 Sheepdog CrossFit None 20:00 AMRAP:
Row, 250 m
15 Russian Kettlebell Swings, 55 lbs
10 Hollow Rocks		 8 rounds 250 reps
Performed as RX
Eric H 04/07/2021 Farm Fitness Linchpin.com 032621 7 Intervals, each for time of:
7 Ring Dips, strict
7 Power Snatch, 115/75
200m Shuttle Run (100m x 2)

1:3 work to rest ratio
(115/75 or 60-65% 1RM)		 12m 32s
Performed as RX
Chris Torrence 04/07/2021 Farm Fitness Linchpin.com 032621 7 Intervals, each for time of:
7 Ring Dips, strict
7 Power Snatch, 115/75
200m Shuttle Run (100m x 2)

1:3 work to rest ratio
(115/75 or 60-65% 1RM)		 13m 20s
Performed as RX
Eli Hines 04/07/2021 Farm Fitness Linchpin.com 032621 7 Intervals, each for time of:
7 Ring Dips, strict
7 Power Snatch, 115/75
200m Shuttle Run (100m x 2)

1:3 work to rest ratio
(115/75 or 60-65% 1RM)		 13m 10s
Performed as RX
Jonathan Schabruch 04/06/2021 Sheepdog CrossFit None For time:
6 x 400m repeats

*Rest as needed		 7m 42s
Performed as RX
Joshua Crews 04/06/2021 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts (230#)
21 Box Jumps (24")		 14m 13s
Performed as RX
Daniel Qualmann 04/06/2021 Sheepdog CrossFit None For time:
6 x 400m repeats

*Rest as needed		 10m 06s
Performed as RX
Chris Torrence 04/06/2021 Farm Fitness None Teams of 4
Row 5km into chipper:
20 Burpees
25 Wall balls
30 Plate, Ground to Overhead @ 45#
25 Box Jump Overs
20 Shoulder to Overhead @ 75#
400m Run

For Time
Everyone on the Row must complete a minimum of 1000M. Can only move onto chipper once the 5km is finished. Must be a clear hand tag from the one finishing the the row to starting the Chipper. This is a team chipper in that one can only move on once the person in front has comleted the exercise in front.		 23m 12s
Workout Scaled
Eli Hines 04/06/2021 Farm Fitness None Teams of 4
Row 5km into chipper:
20 Burpees
25 Wall balls
30 Plate, Ground to Overhead @ 45#
25 Box Jump Overs
20 Shoulder to Overhead @ 75#
400m Run

For Time
Everyone on the Row must complete a minimum of 1000M. Can only move onto chipper once the 5km is finished. Must be a clear hand tag from the one finishing the the row to starting the Chipper. This is a team chipper in that one can only move on once the person in front has comleted the exercise in front.		 23m 12s
Workout Scaled
Jonathan Schabruch 04/05/2021 Sheepdog CrossFit None 10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load
Bar Muscle-up

Clean & Jerks- 60-70% 1RM		 10m 59s
Performed as RX
Charles Drake 04/05/2021 Sheepdog CrossFit None 800m run buy in

2rds:
20 pull-ups
40 sit-ups
60 air squats

800m run buy out		 16m 31s
Performed as RX
Charles Drake 04/05/2021 Sheepdog CrossFit None 1) Floor press E3min for 12 min

Floor press 5 @75% max T2B
Floor press 3 @80% max T2B
Floor press 3 @85% max T2B
Floor press 1 @90% max T2B
Floor press 1 @90% max T2B

2) 10 min AMRAP

15 cal row (11 on assault bike)
12 ring dips
9 WBS sit-ups 		4 rounds 29 reps
Performed as RX
Charles Drake 04/05/2021 Sheepdog CrossFit None BB warmup

5 clean pulls
4 power clean
4 jerks
3 squat clean and jerk pause in dip
2 STOTS press

Clean and jerk E3MOM
5 @ 75%, 3@ 80%, 2@ 84%, 1@ 90%

Push press
8 @115
4 @135
2 @ 140

Followed by 10 ea arm bent over rows @50		 135, 145, 155, 165 lbs
lbs
115, 135, 140 lbs
Performed as RX
Scott Anderson 04/05/2021 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts (185#)
21 Box Jumps (24")		 16m 09s
Performed as RX
Daniel Qualmann 04/05/2021 Sheepdog CrossFit None For Time:
10-8-6-4-2

Clean and Jerk 60% 1RM
Bar Muscle Ups		 16m 40s
Workout Scaled
Charles Drake 04/04/2021 Sheepdog CrossFit Annie on the Run 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Run 400M after each round		 24m 01s
Performed as RX
Scott Anderson 04/04/2021 Sheepdog CrossFit None 12 minute AMRAP:
20 Power Clean and Jerks 95#
15 Snatches
10 Thrusters		 1 rounds 34 reps
Performed as RX
Scott Anderson 04/03/2021 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 9m 38s
Performed as RX
Jonathan Schabruch 04/02/2021 Sheepdog CrossFit None For time:
1 Minute Plank Hold

3 Rounds of:
25 V-ups
20 Box Jumps, 24"/20"
10 Back Squat, 55% of 1RM

1 Minute Plank Hold		 12m 50s
Performed as RX
Joshua Crews 04/02/2021 Sheepdog CrossFit Jump Around 30 Minute AMRAP with a partner
40 Thrusters
20 Box Jumps 24/20
40 Clean and Jerk
20 Burpees
40 Power Snatch
20 Burpee Box Jumps 24/20

*One Partner works while the other rests
**Break up reps however you and your partner choose

Barbell Recommendations
Advanced 95/65
Intermediate 75/55
Scaled 65/45		 2 rounds 63 reps
Performed as RX
Eric H 04/02/2021 Farm Fitness Jump Around 30 Minute AMRAP with a partner
40 Thrusters
20 Box Jumps 24/20
40 Clean and Jerk
20 Burpees
40 Power Snatch
20 Burpee Box Jumps 24/20

*One Partner works while the other rests
**Break up reps however you and your partner choose

Barbell Recommendations
Advanced 95/65
Intermediate 75/55
Scaled 65/45		 2 rounds 95 reps
Performed as RX
Jonathan Schabruch 04/01/2021 Sheepdog CrossFit None Partners alternate rounds for 7 rounds each of:
7 Strict Ring Dips
7 Power Snatches, 115/75 lbs
250m Row
 29m 08s
Performed as RX
Daniel Qualmann 04/01/2021 Sheepdog CrossFit None For Time:
40 Sit ups
10 Dubs
30 Sit ups
20 Dubs
20 Sit ups
30 Dubs
10 Sit ups
40 Dubs		 7m 15s
Performed as RX
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