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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 03/21/2023 CFSF Strength Deadlift
3-3-3-3-3		 315 lbs
Performed as RX
Jonathan Schabruch 03/20/2023 Sheepdog CrossFit None Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:2 work-to-rest interval		 9m 23s
Performed as RX
Joshua Crews 03/20/2023 Sheepdog CrossFit None Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:2 work-to-rest interval		 7m 44s
Performed as RX
Daniel Qualmann 03/20/2023 Sheepdog CrossFit None Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:2 work-to-rest interval		 9m 22s
Performed as RX
Sharon Muller 03/20/2023 CFSF Strength Back -or- Front squat
5-5-5-5-5		 Back 75-95-115-125-135 lbs
Performed as RX
Jonathan Schabruch 03/18/2023 Sheepdog CrossFit Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters		 3 rounds 0 reps
Performed as RX
Scott Anderson 03/18/2023 Sheepdog CrossFit None 15 minute AMRAP:
10 KB swing 55#
10 Goblet Squat 55#
10 burpees		 5 rounds 25 reps
Performed as RX
Jonathan Schabruch 03/17/2023 Sheepdog CrossFit None For time, or not:
250 Single-unders
100 V-ups
75/50 Calories, Air Bike
50 Push Press, 115/75
 19m 44s
Performed as RX
Christopher Albert 03/17/2023 CFSF It Itches 12:00 AMRAP
5 Burpees
25 Double unders		 4 rounds 4 reps
Workout Scaled
Sharon Muller 03/16/2023 CFSF Strength Deadlift
3-3-3-3-3		 115-125-145-160-180 lbs
Performed as RX
Jonathan Schabruch 03/15/2023 Sheepdog CrossFit None 21-15-9 reps for time of:
Power Clean, 135/95
Strict Pull-ups		 3 rounds 0 reps
Performed as RX
Daniel Qualmann 03/15/2023 Sheepdog CrossFit None 21-15-9

Power Cleans 135#
Chest 2 Bar Pull Ups		 10m 50s
Workout Scaled
Christopher Albert 03/15/2023 CFSF XLs12 12:00 AMRAP
9 Box jumps, 24/20
6 Push press, 95/65
3 Toes to bar		 5 rounds 16 reps
Workout Scaled
Jonathan Schabruch 03/14/2023 Sheepdog CrossFit None EMOM 10 min of:
1 Squat Snatch

E2MOM x 16 min of:
2 Overhead Squat

E3MOM x 9 min of:
3 Front Squats

*Rest as needed between EMOMs		 135-135-145-145-155-155-165-165-165-175 lbs
135-135-145-145-155-155-165-165 lbs
165-185-205 lbs
Performed as RX
Christopher Albert 03/14/2023 CFSF Signal 9 3 rounds for time:
500 meter row
50 Squats
30 Hip extensions 		20m 25s
Performed as RX
Jonathan Schabruch 03/13/2023 Sheepdog CrossFit None 20:00 AMRAP:
Watt Bike, 4 mins
Row, 4 mins
Assault Bike, 4 mins
Row, 4 mins
Assault Bike, 4 mins		 20m 00s
Performed as RX
Sharon Muller 03/13/2023 CFSF Med Ball Hello 2 rounds for time:
21 Wall ball shots, 20/16
15 Med ball slams
9 Med ball cleans
200 meter Med ball run		 12m 40s
Performed as RX
Christopher Albert 03/13/2023 CFSF Med Ball Hello 2 rounds for time:
21 Wall ball shots, 20/16
15 Med ball slams
9 Med ball cleans
200 meter Med ball run		 13m 38s
Workout Scaled
Scott Anderson 03/12/2023 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		 3 rounds 110 reps
Performed as RX
Jonathan Schabruch 03/11/2023 Sheepdog CrossFit None 3 Rounds for time, or not:
30 Russian Kettlebell Swing, 70
15 Pull-ups

Rest 3 minutes

2 Rounds for time, or not:
30 Goblet Squats, 70
30 Toes-to-bar		 5 rounds 0 reps
Performed as RX
Joshua Crews 03/10/2023 Sheepdog CrossFit Partner Up 2 Partner Team:

18 Minute AMRAP:

12 Sit-Ups
12 Push-Ups
12 Jumping Squats
6 Burpees
Run 200M

Only 1 person working at a time. Alternate after each exercise is completed.		 9 rounds 09 reps
Performed as RX
Jonathan Schabruch 03/09/2023 Sheepdog CrossFit Steve Hill AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 Back Extensions
* Switch after both partners finish

In the remaining time, AMRAP of:
Partner A: Bench Presses (135/95)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed		 111 reps
Performed as RX
Scott Anderson 03/09/2023 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats		 12 rounds 5 reps
Performed as RX
Joshua Crews 03/09/2023 Sheepdog CrossFit Steve Hill AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 Back Extensions
* Switch after both partners finish

In the remaining time, AMRAP of:
Partner A: Bench Presses (135/95)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed		 154 reps
Performed as RX
Tom Muller 03/09/2023 CFSF Strength Shoulder press
3-3-3-3-3		 K125# lbs
Performed as RX
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