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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 01/18/2023 CFSF Strength Deadlift
3-2-2-1-1-1		 350 lbs
lbs
Performed as RX
Jonathan Schabruch 01/17/2023 Sheepdog CrossFit None Run, 600 m
60 Kettlebell Front Rack Lunges, 55 lbs
50 Sit-ups
25 Pull-ups
40 Sit-ups
20 Pull-ups
30 Sit-ups
15 Pull-ups
20 Sit-ups
10 Pull-ups
10 Sit-ups
5 Pull-ups		 20m 48s
Performed as RX
Scott Anderson 01/17/2023 Sheepdog CrossFit None 12 minutes EMOM:
10 Wall balls
After the wall balls, do as many burpees as possible for the remainder of the minute.

Score is total burpees completed.		 34 reps
Performed as RX
Joshua Crews 01/17/2023 Sheepdog CrossFit None Amrap 4 minutes of:
4 Thrusters, 95/65
4 Russian KB Swing, 53/35

Amrap 5 minutes of:
5 Push Press, 115/75
5 Pull-ups

Amrap 6 minutes of:
6 Toes-to-bar
6 Burpees

*Rest 5 minutes between each		 24 rounds 2 reps
Performed as RX
Eric H 01/17/2023 Farm Fitness The Rainmaker 20 Min AMRAP w/Partner:

40 Barbell Thrusters (45/35), 10 Box Jumps (24/20), 10 Burpees
30 Thrusters (75/45), 20 BJs, 20 Burpees
20 Thrusters (95/65), 30 BJs, 30 Burpees
10 Thrusters (115/75), 40 BJs, 40 Burpees

Max bike calories in remaining time (shared) or double unders for a spicy finish		 50 reps
Performed as RX
Chris Torrence 01/17/2023 Farm Fitness The Rainmaker 20 Min AMRAP w/Partner:

40 Barbell Thrusters (45/35), 10 Box Jumps (24/20), 10 Burpees
30 Thrusters (75/45), 20 BJs, 20 Burpees
20 Thrusters (95/65), 30 BJs, 30 Burpees
10 Thrusters (115/75), 40 BJs, 40 Burpees

Max bike calories in remaining time (shared) or double unders for a spicy finish		 50 reps
Performed as RX
Christopher Albert 01/17/2023 CFSF Cheese 3 rounds for time:
21 Sit-ups
15 Box jumps, 24/20
9 Wall ball shots, 20/16		 10m 06s
Workout Scaled
Jonathan Schabruch 01/16/2023 Sheepdog CrossFit None Shoulder Press 5-5-5-5-5-5-5 45-65-85-95-105-110-115 lbs
Performed as RX
Sharon Muller 01/16/2023 CFSF BCB10x 21-15-9 reps of:
Row (calories)
Burpees 		12m 34s
Performed as RX
Chris Torrence 01/16/2023 Farm Fitness Bermuda Triangle 3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round

Increase weight for each round

95/65-115/85-135/95

*Athletes may choose to Row/Bike/Ski		 15m 56s
Performed as RX
Donna Peppers 01/16/2023 CFSF BCB10x 21-15-9 reps of:
Row (calories)
Burpees 		12m 45s
Performed as RX
Randy Peppers 01/16/2023 CFSF BCB10x 21-15-9 reps of:
Row (calories)
Burpees 		12m 55s
Workout Scaled
Jonathan Schabruch 01/14/2023 Sheepdog CrossFit None Amrap 4 minutes of:
4 Thrusters, 95/65
4 Russian KB Swing, 53/35

Amrap 5 minutes of:
5 Push Press, 115/75
5 Pull-ups

Amrap 6 minutes of:
6 Toes-to-bar
6 Burpees

*Rest 5 minutes between each		 20 rounds 5 reps
Performed as RX
Sharon Muller 01/13/2023 CFSF Strength Bench press
3-2-2-1-1-1		 65-75-85-95 failed and stopped lbs
Performed as RX
Eric H 01/13/2023 Farm Fitness Land Rover 2 Rounds:

A) In a 4:00 Window:
15 x 25ft Shuttle Runs
25 Wallballs (20/14)
Max Row Cals

2:00 Rest

B) In a 4:00 Window:
15/12 Calorie Row
15 x 25ft Shuttle Runs
Max Wallballs

2:00 Rest

C) In a 4:00 Window:
25 Wallballs
15/12 Calorie Row
Max Shuttle Runs (Full Lengths)

2:00 Rest		 171 reps
Performed as RX
Wyatt Hester 01/13/2023 Farm Fitness Land Rover 2 Rounds:

A) In a 4:00 Window:
15 x 25ft Shuttle Runs
25 Wallballs (20/14)
Max Row Cals

2:00 Rest

B) In a 4:00 Window:
15/12 Calorie Row
15 x 25ft Shuttle Runs
Max Wallballs

2:00 Rest

C) In a 4:00 Window:
25 Wallballs
15/12 Calorie Row
Max Shuttle Runs (Full Lengths)

2:00 Rest		 142 reps
Performed as RX
Chris Torrence 01/13/2023 Farm Fitness Land Rover 2 Rounds:

A) In a 4:00 Window:
15 x 25ft Shuttle Runs
25 Wallballs (20/14)
Max Row Cals

2:00 Rest

B) In a 4:00 Window:
15/12 Calorie Row
15 x 25ft Shuttle Runs
Max Wallballs

2:00 Rest

C) In a 4:00 Window:
25 Wallballs
15/12 Calorie Row
Max Shuttle Runs (Full Lengths)

2:00 Rest		 116 reps
Performed as RX
Jonathan Schabruch 01/12/2023 Sheepdog CrossFit None 5 rounds of:
20 Medicine Ball Cleans, 20 lbs
15 Ring Rows		 5 rounds 0 reps
Performed as RX
Joshua Crews 01/12/2023 Sheepdog CrossFit None 3 Rounds for time, or not:
400m Run
15 Bench Press, 135/95
15 Knees-to-elbows
 10m 43s
Performed as RX
Joshua Crews 01/12/2023 Sheepdog CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 26m 22s
Performed as RX
Tom Muller 01/12/2023 CFSF Endurance 8 rounds each for time:
200 meter run		 1m 10s
Workout Scaled
Daniel Qualmann 01/12/2023 Sheepdog CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 31m 44s
Performed as RX
Eric H 01/12/2023 Farm Fitness Tippy Toe 6 rounds for time
5 hanging knee raises
15 cals
5 TTB
10 cals
rest 60 seconds
*record splits and machine used*

cals can be on ski/row/bike		 15m 30s
Performed as RX
Chris Torrence 01/12/2023 Farm Fitness Tippy Toe 6 rounds for time
5 hanging knee raises
15 cals
5 TTB
10 cals
rest 60 seconds
*record splits and machine used*

cals can be on ski/row/bike		 14m 40s
Performed as RX
Jonathan Schabruch 01/11/2023 Sheepdog CrossFit None 3 Rounds for time, or not:
400m Run
15 Bench Press, 135/95
15 Knees-to-elbows
 9m 57s
Performed as RX
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