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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 01/02/2024 CFSF Strength Back squat
2-2-2-2-2		 165 lbs
lbs
Performed as RX
Jonathan Schabruch 01/01/2024 Sheepdog CrossFit None 3 Rounds, each for time of:
10 Deadlifts, 70% 1RM
20 Burpee Box Jump Overs, 24"/20"

*1:1 to 1:2 work-to-rest ratio between rounds.		 7m 23s
Performed as RX
Scott Anderson 12/30/2023 Sheepdog CrossFit None Two partner Team
Alternate movements for 30 minutes:
50 Air Squats
40 KB Swings 55#
30 Push Press 95#
20 Burpees
10 Strict Pullups		 4 rounds 0 reps
Performed as RX
Jonathan Schabruch 12/29/2023 Sheepdog CrossFit Heavy Grace For time, or not:
30 Power Clean & Jerks, 185/135		 14m 09s
Performed as RX
Jonathan Schabruch 12/28/2023 Sheepdog CrossFit None Death by Assault Bike Calories 13 rounds 10 reps
Performed as RX
Tom Muller 12/28/2023 CFSF Green Team 12:00 AMRAP
12 calorie Row
12 Burpees 		5 rounds 0 reps
Performed as RX
Christopher Albert 12/27/2023 CFSF Strength Squat Clean
2-2-2-2-2		 105 lbs
lbs
Performed as RX
Tom Muller 12/27/2023 CFSF Strength Squat Clean
2-2-2-2-2		 135 lbs
Performed as RX
Jonathan Schabruch 12/27/2023 Sheepdog CrossFit None 6 Rounds for time:
400m Run
9 Shoulder Press, 50% 1RM
7 Strict Weighted Pull-ups
5 Box Jumps, 30"/24"

*You choose pull-up weight.		 18m 50s
Performed as RX
Andy Adams 12/27/2023 Sheepdog CrossFit None 6 Rounds for time:
400m Run
9 Shoulder Press, 50% 1RM
7 Strict Weighted Pull-ups
5 Box Jumps, 30"/24"

*You choose pull-up weight.		 26m 04s
Performed as RX
Daniel Qualmann 12/26/2023 Sheepdog CrossFit Linchpin Test 2 3 rounds of:
5 Muscle-ups
10 Squat Cleans, 135 lbs
20 Box Jumps, 24 in		 25m 05s
Workout Scaled
Jonathan Schabruch 12/25/2023 Sheepdog CrossFit None 5 rounds

6 alternating reverse lunges, 185
30 push ups 		5 rounds 0 reps
Performed as RX
Scott Anderson 12/25/2023 Sheepdog CrossFit None 2 Partner Team:

20 minute AMRAP:
P1 - Row 250m (HOME ROWER)
P2 - max reps of alt. Burpee KB snatch @ 55#

Switch after each row		 143 reps
Workout Scaled
Chris Torrence 12/25/2023 Farm Fitness 12 days of Christmas 12 days of Christmas @ 95lbs

1 DL
2 Hang Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squats
12 Sumo DL High Pulls

1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, etc		 36m 15s
Workout Scaled
Jonathan Schabruch 12/23/2023 Sheepdog CrossFit Linchpin Test 2 3 rounds of:
5 Muscle-ups
10 Squat Cleans, 135 lbs
20 Box Jumps, 24 in		 8m 40s
Performed as RX
Jonathan Schabruch 12/22/2023 Sheepdog CrossFit None For time, as a 3 person team:
1 Mile Run together
75 Toes-to-bar
75 V-ups
75 Hollow Rocks
600 Double unders
1 Mile Run together

One does DU, one works on a core movement and one rests. 		27m 49s
Performed as RX
Scott Anderson 12/21/2023 Sheepdog CrossFit None 5 rounds:
10 power cleans 95#
10 pushups
10 back squats 95#
10 v-ups		 16m 11s
Performed as RX
Jonathan Schabruch 12/21/2023 Sheepdog CrossFit Time to Cap Me! Team of 3,

25:00 time cap
150 box jumps 24/20"
150 front squats 75/55 45/35
150 alternating DB snatch 50/35 35/20
on the minute, starting at 0:00, 4 burpees each person at the same time

only one works at a time		 18m 36s
Performed as RX
Joshua Crews 12/21/2023 Sheepdog CrossFit Time to Cap Me! Team of 3,

25:00 time cap
150 box jumps 24/20"
150 front squats 75/55 45/35
150 alternating DB snatch 50/35 35/20
on the minute, starting at 0:00, 4 burpees each person at the same time

only one works at a time		 18m 36s
Performed as RX
Christopher Albert 12/21/2023 CFSF Twelve Days of Christmas 12 Days of Christmas
For time:
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		 44m 34s
Workout Scaled
Tom Muller 12/21/2023 CFSF Twelve Days of Christmas 12 Days of Christmas
For time:
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		 33m 30s
Workout Scaled
Sharon Muller 12/21/2023 CFSF Twelve Days of Christmas 12 Days of Christmas
For time:
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		 32m 38s
Workout Scaled
Chris Torrence 12/21/2023 Farm Fitness None Partner WOD
for time:
100 calories row
100 wall ball shots, 20/14#
50 knees to elbows
50 ring dips
25 kb swings, 70/53#
25 burpees
*Partition any way you like. One partner works while the other rests.		 11m 06s
Workout Scaled
Chris Torrence 12/20/2023 Farm Fitness 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		 27m 43s
Performed as RX
Eric H 12/20/2023 Farm Fitness 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		 27m 43s
Performed as RX
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