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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 07/10/2023 Sheepdog CrossFit None 4 Intervals, each for time of:
6 Bar Muscle-ups
12 Box step-ups, L-leg
12 Box step-ups, R-leg
18/12 Calories, Air Bike

1:1 to 1:2 work-to-rest ratio
*You choose box height
*You choose loading		 22m 55s
Performed as RX
Joshua Crews 07/10/2023 Sheepdog CrossFit None 4 Intervals, each for time of:
6 Bar Muscle-ups
12 Box step-ups, L-leg
12 Box step-ups, R-leg
18/12 Calories, Air Bike

1:1 to 1:2 work-to-rest ratio
*You choose box height
*You choose loading		 21m 59s
Workout Scaled
Scott Anderson 07/10/2023 Sheepdog CrossFit None Complete as many rounds as possible in 20 mins of:
20 Calories Assault Bike
15 Dips
10 Dumbbell Turkish Get-ups, 35 lbs		 3 rounds 0 reps
Performed as RX
Sharon Muller 07/10/2023 CFSF Strength 2-2-2-2-2
Thrusters 		25-35-45-55-65 lbs
Performed as RX
Christopher Albert 07/10/2023 CFSF Strength 2-2-2-2-2
Thrusters 		75 lbs
Performed as RX
Tom Muller 07/10/2023 CFSF Strength 2-2-2-2-2
Thrusters 		135# lbs
Performed as RX
Chris Torrence 07/10/2023 Farm Fitness None 20:00 AMRAP:
6 Bench Press, 185 lbs
12 Assault Bike Calories
18 Wall Balls, 20 lbs, 10 ft

Partners alternate exercises		 10 rounds 0 reps
Performed as RX
Scott Anderson 07/08/2023 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps		 23m 14s
Performed as RX
Jonathan Schabruch 07/08/2023 Sheepdog CrossFit None With a partner

Buy in
2:30 - one arm overhead alternating reverse lunges, 35# dumbbell (one partner working at a time, switch as needed)

Immediately into 10 rounds of:
2:30 intervals
One partner runs 4 x 50m shuttle then max back squats at 135# (from the ground) in remaining time.
One partner does 8 strict pull ups then max burpees in remaining time.
Then partners switch for next 2:30 interval.
There is one 2:30 rest period halfway through.

Cash out
2:30 - one arm overhead alternating reverse lunges, 35# dumbbell (one partner working at a time, switch as needed)

Score is total back squats, burpees, and lunges completed.
377 reps
Performed as RX
Chris Torrence 07/07/2023 Farm Fitness None 21-15-9-3

Calorie Row
Bench Press @ 135
Burpees
Barbell Curls @ 75
KB Swings @ 53
Barbell Tricep Extensions @ 45		 20m 04s
Performed as RX
Eric H 07/07/2023 Farm Fitness None 21-15-9-3

Calorie Row
Bench Press @ 135
Burpees
Barbell Curls @ 75
KB Swings @ 53
Barbell Tricep Extensions @ 45		 20m 06s
Performed as RX
Jonathan Schabruch 07/07/2023 Sheepdog CrossFit None Every 30 seconds for 15 minutes:
1 Power Snatch 		135 x 2 lbs
145 x 28 lbs
Performed as RX
Jonathan Schabruch 07/07/2023 Sheepdog CrossFit None 20:00 AMRAP:
6 Bench Press, 185 lbs
12 Assault Bike Calories
18 Wall Balls, 20 lbs, 10 ft

Partners alternate exercises 		11 rounds 28 reps
Performed as RX
Scott Anderson 07/07/2023 Sheepdog CrossFit None 20 minute AMRAP:
5 burpees
10 regular pushups
15 air squats		 11 rounds 23 reps
Performed as RX
Tom Muller 07/07/2023 CFSF Death by Burpee Box Jumps With a continuously running clock, one rep on the first minute, 2 reps on the second minute, three reps in the third minute continuing until reps cannot be completed within the minute. 21 reps
Performed as RX
Chris Torrence 07/06/2023 Farm Fitness Best Friends with a partner

Buy In: 100 cals on a machine

20 rounds - you go, I go style
8 power cleans 115/75 95/65
4 bar facing burpees
2 TTB

Cash Out: 100 cals on a machine		 31m 56s
Performed as RX
Eric H 07/06/2023 Farm Fitness Best Friends with a partner

Buy In: 100 cals on a machine

20 rounds - you go, I go style
8 power cleans 115/75 95/65
4 bar facing burpees
2 TTB

Cash Out: 100 cals on a machine		 31m 56s
Performed as RX
Jonathan Schabruch 07/06/2023 Sheepdog CrossFit None For time:
2 Mile Run

Immediately into...

10 Rounds for time, or not:
30 Single-unders
15 Sit-ups
5 Strict Pull-ups, weighted

*You choose load		 27m 51s
Performed as RX
Andy Adams 07/06/2023 Sheepdog CrossFit None For time:
2 Mile Run

Immediately into...

10 Rounds for time, or not:
30 Single-unders
15 Sit-ups
5 Strict Pull-ups, weighted

*You choose load		 33m 37s
Workout Scaled
Joshua Crews 07/06/2023 Sheepdog CrossFit None For time:
2 Mile Run

Immediately into...

10 Rounds for time, or not:
30 Single-unders
15 Sit-ups
5 Strict Pull-ups, weighted

*You choose load		 32m 24s
Performed as RX
Christopher Albert 07/06/2023 CFSF Endurance 6 rounds each for time:
200 meter run
Rest as needed between rounds 		0m 51s
Performed as RX
Scott Anderson 07/05/2023 Sheepdog CrossFit None 21-15-9
Burpees
Lunges
Pushups
Rest 2 minutes
Then 15-12-9
Rest 2 minutes
Then 12-9-6		 26m 11s
Performed as RX
Jonathan Schabruch 07/05/2023 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 7m 54s
Performed as RX
Andy Adams 07/05/2023 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 8m 59s
Workout Scaled
Joshua Crews 07/05/2023 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 10m 27s
Performed as RX
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