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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 04/28/2023 CFSF The Bar Is Open 2 rounds for time:
5 Shoulder press, 95/65
10 Overhead squats
5 Push press
10 Front squats
5 Push jerks
10 Back squats 		7m 58s
Workout Scaled
Jonathan Schabruch 04/27/2023 Sheepdog CrossFit None Two man team, alternating exercises

6 Rounds for time of:
12 Push Press, 135
12 Toes-to-bar
15/10 Calories, Air Bike

6 Rounds for time of:
9 Push Press, 135
9 Toes-to-bar
12/8 Calories, Air Bike

*Rest 3 minutes between each.		 22m 56s
Performed as RX
Scott Anderson 04/27/2023 Sheepdog CrossFit None 2 partner team 20 minute AMRAP:
P1 - Row 400m HOME ROWER
P2 - AMRAP:
5 strict pullups
10 pushups
15 alternating 1 arm DB snatch 25#

Each 400 counts as a round. Each 25m is 1 rep. Add to AMRAP score.		 19 rounds 37 reps
Performed as RX
Tom Muller 04/27/2023 CFSF Endurance 6 rounds each for time:
250 meter row
Rest as needed between rounds.		 0m 58s
Performed as RX
Sharon Muller 04/27/2023 CFSF Endurance 6 rounds each for time:
200 meter run
Rest as needed between rounds.		 0m 59s
Performed as RX
Donna Peppers 04/27/2023 CFSF Endurance 6 rounds each for time:
250 meter row
Rest as needed between rounds.		 1m 10s
Performed as RX
Joshua Crews 04/26/2023 Sheepdog CrossFit None 5 Rounds for time of:
5 Pull ups
10 Bench Press @ 135#
15 Air Squats

3 Minutes Rest

5 Rounds for time of:
5 Chest to Bars
10 Cal Air-bike
15 Box-jumps @ 24

Log score with total time including rest.		 20m 53s
Performed as RX
Daniel Qualmann 04/26/2023 Sheepdog CrossFit None 15 EMOM:
Squat Clean		 135-135-135-155-155-155-185-185-185-195-195-195-205-205-205 lbs
Performed as RX
Sharon Muller 04/26/2023 CFSF Strength 3-3-3-3-3
Hang squat clean 		25-35-45-55-65 lbs
Performed as RX
Jonathan Schabruch 04/25/2023 Sheepdog CrossFit None Amrap 20 minutes of:
300m Row
200m Run or 600m Assault bike
100m Farmer's Carry
75 Single-unders

Men: Two 50-lb dumbbells		 4 rounds 298 reps
Performed as RX
Scott Anderson 04/25/2023 Sheepdog CrossFit None Amrap 20 minutes of:
300m Row
200m Run or 600m Assault bike
100m Farmer's Carry
75 Single-unders

Men: Two 50-lb dumbbells		 3 rounds 550 reps
Performed as RX
Daniel Qualmann 04/25/2023 Sheepdog CrossFit None Amrap 20 minutes of:
300m Row
200m Run or 600m Assault bike
100m Farmer's Carry
75 Single-unders

Men: Two 50-lb dumbbells		 4 rounds 300 reps
Performed as RX
Sharon Muller 04/25/2023 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 15m 00s
Performed as RX
Sharon Muller 04/25/2023 CFSF Strength 3-3-3-3
Bench press		 65-75-80-85F lbs
Performed as RX
Christopher Albert 04/25/2023 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 14m 23s
Workout Scaled
Christopher Albert 04/25/2023 CFSF Strength 3-3-3-3
Bench press		 105 lbs
lbs
Performed as RX
Jonathan Schabruch 04/24/2023 Sheepdog CrossFit Air Force For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

Every 1 min (starting at 0:00) complete:
4 Burpees		 8m 22s
Performed as RX
Scott Anderson 04/24/2023 Sheepdog CrossFit Air Force For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

Every 1 min (starting at 0:00) complete:
4 Burpees		 15m 52s
Workout Scaled
Jonathan Schabruch 04/22/2023 Sheepdog CrossFit None Deadlift 5-5-5-5-5 225-245-265-285-245 lbs
Performed as RX
Jonathan Schabruch 04/21/2023 Sheepdog CrossFit None Every 3 minutes for 30 minutes, rotating through exercises (2 rounds)

Row 12 Calories
Assault bike 12 Calories
Row 12 Calories
Assault bike 12 Calories
Run 200 meters 		4m 41s
Performed as RX
Tom Muller 04/21/2023 CFSF Russian Aggression 12:00 AMReP
Kettlebell swings, 53/35
Box jumps, 24/20
Athlete will perform one rep of each exercise, then two reps, then three reps each, and so on, until time is up.		 121 reps
Workout Scaled
Daniel Qualmann 04/21/2023 Sheepdog CrossFit None Every 3 minutes for 30 minutes, rotating through exercises (2 rounds)

Row 12 Calories
Assault bike 12 Calories
Row 12 Calories
Assault bike 12 Calories
Run 200 meters 		4m 59s
Performed as RX
Sharon Muller 04/21/2023 CFSF Russian Aggression 12:00 AMReP
Kettlebell swings, 53/35
Box jumps, 24/20
Athlete will perform one rep of each exercise, then two reps, then three reps each, and so on, until time is up.		 166 reps
Workout Scaled
Tom Muller 04/20/2023 CFSF High Times For time:
11-10-9-8-7-6-5-4-3-2 reps of:
Row (calories)
Burpees 		15m 09s
Performed as RX
Sharon Muller 04/20/2023 CFSF High Times For time:
11-10-9-8-7-6-5-4-3-2 reps of:
Row (calories)
Burpees 		19m 29s
Performed as RX
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