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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 12/20/2022 Sheepdog CrossFit None 50 strict pullups
Then:
21-15-9
Power cleans 135
Row calories		 20m 44s
Performed as RX
Sharon Muller 12/20/2022 CFSF Strength Push press
3-3-3-3-3		 55-65-70-75-80 lbs
Performed as RX
Jonathan Schabruch 12/19/2022 Sheepdog CrossFit None For time:
50 Strict Pull-ups

immediately into...

21-15-9 reps for time:
Target Burpees
Assault Bike Calories		 13m 16s
Performed as RX
Joshua Crews 12/19/2022 Sheepdog CrossFit None For time:
50 Strict Pull-ups

immediately into...

21-15-9 reps for time:
Power Cleans 135#
Row for calories 		17m 37s
Workout Scaled
Sharon Muller 12/19/2022 CFSF Beach Numbers 4 rounds for time:
5 Man makers
8 Pull-ups 		10m 02s
Workout Scaled
Christopher Albert 12/19/2022 CFSF Beach Numbers 4 rounds for time:
5 Man makers
8 Pull-ups 		16m 21s
Performed as RX
Jonathan Schabruch 12/17/2022 Sheepdog CrossFit None 10 rounds of:
5 Strict Pull-ups
10 Push-ups
10 Lunge (Right Leg)s
10 Lunge (Left Leg)s		 10 rounds 0 reps
Performed as RX
Jonathan Schabruch 12/16/2022 Sheepdog CrossFit None Row, 1000 m
Assault Bike, 2000 m
Row, 500 m
Assault Bike, 1000 m		 11m 27s
Performed as RX
Sharon Muller 12/16/2022 CFSF XLs12 12:00 AMRAP
9 Box jumps, 24/20
6 Push presses, 95/65
3 Toes to bar		 8 rounds 10 reps
Workout Scaled
Jonathan Schabruch 12/15/2022 Sheepdog CrossFit None For time:
15 Bar Muscle-ups
25 Toes-to-bars
35 Burpees
45 Assault Bike Calories
35 Burpees
25 Toes-to-bars		 15m 06s
Performed as RX
Scott Anderson 12/15/2022 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 36 reps
Performed as RX
Tom Muller 12/15/2022 CFSF Peaches For time:
Double unders
50-40-30-20-10
Pull-ups
3-6-9-12-15		 13m 08s
Performed as RX
Christopher Albert 12/15/2022 CFSF Peaches For time:
Double unders
50-40-30-20-10
Pull-ups
3-6-9-12-15		 17m 14s
Workout Scaled
Jonathan Schabruch 12/14/2022 Sheepdog CrossFit None 50-40-30-20-10 back extensions
25-20-15-10-5 one arm DB rows (each arm does all reps)		 5 rounds 0 reps
Performed as RX
Tom Muller 12/14/2022 CFSF Banjo Music 21-15-9 reps for time:
Kettlebell swings, 53/35
Row (calories)		 6m 24s
Workout Scaled
Christopher Albert 12/14/2022 CFSF Banjo Music 21-15-9 reps for time:
Kettlebell swings, 53/35
Row (calories)		 5m 46s
Workout Scaled
Daniel Qualmann 12/13/2022 Sheepdog CrossFit None For Time:

1 Mile Run
(3 min rest)
Then
3 Rounds for Time:
75 Double Unders
35 Walking Lunges
25 GHDs
15 C2B pull ups

*Add 3 min rest to total time*		 34m 19s
Workout Scaled
Sharon Muller 12/13/2022 CFSF Go Fish 3 rounds for time:
20 Push-ups
30 Sit-ups
40 Squats 		15m 11s
Workout Scaled
Christopher Albert 12/13/2022 CFSF Go Fish 3 rounds for time:
20 Push-ups
30 Sit-ups
40 Squats 		15m 14s
Performed as RX
Jonathan Schabruch 12/12/2022 Sheepdog CrossFit None For time:
30 Double DB Clean & Jerks

For time:
30 Handstand Push-ups, strict

For time:
30m Handstand Walk

*Rest 3 minutes between each		 7m 07s
Performed as RX
Scott Anderson 12/12/2022 Sheepdog CrossFit None 5 min AMRAP
5 Hanging Power Cleans @ 95#
5 Burpees Over Bar
5 Knees to Elbow

Rest 2 min

5 min AMRAP
10 Calorie Row
10 Thrusters @ 75#
10 Pull-Ups

Rest 2 min

5 min AMRAP
5 Box Jumps @ 24
5 Kettle Bell Swings @ 50#
5 Wall-Balls @ 20#

Rest 2 min

5 min AMRAP
10 Ring Push-Ups
10 Sit-Ups
10 Air Squats		 13 rounds 26 reps
Performed as RX
Christopher Albert 12/12/2022 CFSF Phlegm 3 rounds for time:
15 Power snatches, 95/65
400 meter run		 10m 47s
Workout Scaled
Rick Thomas 12/11/2022 Sitka, AK Metabolic Thruster Blast Four sets:
Row 500 meters
25 kettlebell thrusters		 18m 07s
Performed as RX
Jonathan Schabruch 12/10/2022 Sheepdog CrossFit None 6 rounds of:
6 Back Rack Reverse Lunges, 65 lbs
6 Back Rack Reverse Lunges, 65 lbs
15 Toes-to-bars		 6 rounds 0 reps
Performed as RX
Sharon Muller 12/09/2022 CFSF Fudge For time:
12-9-6-3-6-9-12 reps of:
Burpees
Knees to elbows 		15m 31s
Performed as RX
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