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Athlete Date Sort Location Workout Name Description Results
Daniel Qualmann 12/02/2022 Sheepdog CrossFit None 30 EMOM:
Squat Clean x1		 135-145-155-175-185-195-200-205 lbs
Performed as RX
Eric H 12/02/2022 Farm Fitness None AMRAP (with a Partner) in 18 minutes

7 Burpees
6/4 calorie Assault Bike
5 Hang Clean-and-Jerks (95/65 lb)

Partners switch after each full round.		 14 rounds 13 reps
Performed as RX
Christopher Albert 12/02/2022 CFSF Third Base For time:
4 rounds:
3 Pull-ups
6 Push-ups
9 Squats
-2:00 rest-
400 meter run
50 Sit-ups
400 meter run		 16m 05s
Workout Scaled
Jonathan Schabruch 12/01/2022 Sheepdog CrossFit None 50 Air Squats
50 Walking Lunges
40 Kettlebell Deadlifts, 55 lbs
40 Push-ups
30 Box Jumps, 20 in
30 Sit-ups
20 Kettlebell Swings, 55 lbs
20 Burpees		 7m 58s
Performed as RX
Scott Anderson 12/01/2022 Sheepdog CrossFit None 20 min AMRAP:
5 Pullup
10 Wall Ball @ 20#
15 KB Swing @ 55#		 8 rounds 1 reps
Performed as RX
Eric H 12/01/2022 Farm Fitness Kellyish 5 rounds for time
40/30 cals row
30 sit ups
15 kettlebell swings 		23m 37s
Performed as RX
Chris Torrence 12/01/2022 Farm Fitness Kellyish 5 rounds for time
40/30 cals row
30 sit ups
15 kettlebell swings 		25m 46s
Workout Scaled
Jonathan Schabruch 11/30/2022 Sheepdog CrossFit None Death by Assault Bike Calories 13 rounds 9 reps
Performed as RX
Joshua Crews 11/30/2022 Sheepdog CrossFit Cyclone Team of 3

100 Overhead Squats @ 65#
90 Wall-Balls @ 20#
80 Double Unders
70 Kettlebell Swings @ 53#
60 Toes to Bar
50 Sit-Ups
40 Calorie Row
30 Bench Press @ 135#
20 Calorie Assault Bike
10 Burpees

After 100 OHS, team must hold bar above head and in lock out position for remainder of WOD, one partner works, one partner rests.		 16m 49s
Performed as RX
Daniel Qualmann 11/30/2022 Sheepdog CrossFit None Death by 10m Shuttle Run 14 rounds 13 reps
Performed as RX
Sharon Muller 11/30/2022 CFSF Walk in the Park 5 rounds for time:
10 Jumping lunges
10 Hollow rocks		 5m 41s
Workout Scaled
Eric H 11/30/2022 Farm Fitness Last Call Modified Three 5-minute AMRAPs (in a Team of 2) in 19 minutes

AMRAP 5:
30 Bench Press (135/95)
30 Bench Press (155/115)
AMRAP Bench Press (175/135)

rest 2 minutes

AMRAP 5:
30 Hang Squat Cleans (95/65)
30 Hang Squat Cleans (115/85)
AMRAP Hang Squat Cleans (135/105)

rest 2 minutes

AMRAP 5:
30 Deadlifts (135/95)
30 Deadlifts (155/115)
AMRAP Deadlifts (185/155)

Three movements, two teammates, and three AMRAPs. Within a 5-minute window, athletes will work through 30 reps at a light weight before moving to 30 reps a slightly heavier weight, and finally as many reps as possible at a moderately heavy weight. The score for each round is the total reps completed at the final bar. One athlete works at a time, breaking up reps as they see fit. Teams will use one bar, switching out the weight after the first two sets of 30 reps. If athletes within a team are using separate weights, it is ok to have multiple bars or to change out weights as needed. On each movement, athletes should be able to complete 21+, 15+, and 12+ repetitions unbroken respectively. The two minutes between each AMRAP is utilize to rest and reset bars and weights.		 35 reps
Performed as RX
Eric H 11/30/2022 Farm Fitness Mile Row Row 1 mile 7m 29s
Performed as RX
Chris Torrence 11/30/2022 Farm Fitness Last Call Modified Three 5-minute AMRAPs (in a Team of 2) in 19 minutes

AMRAP 5:
30 Bench Press (135/95)
30 Bench Press (155/115)
AMRAP Bench Press (175/135)

rest 2 minutes

AMRAP 5:
30 Hang Squat Cleans (95/65)
30 Hang Squat Cleans (115/85)
AMRAP Hang Squat Cleans (135/105)

rest 2 minutes

AMRAP 5:
30 Deadlifts (135/95)
30 Deadlifts (155/115)
AMRAP Deadlifts (185/155)

Three movements, two teammates, and three AMRAPs. Within a 5-minute window, athletes will work through 30 reps at a light weight before moving to 30 reps a slightly heavier weight, and finally as many reps as possible at a moderately heavy weight. The score for each round is the total reps completed at the final bar. One athlete works at a time, breaking up reps as they see fit. Teams will use one bar, switching out the weight after the first two sets of 30 reps. If athletes within a team are using separate weights, it is ok to have multiple bars or to change out weights as needed. On each movement, athletes should be able to complete 21+, 15+, and 12+ repetitions unbroken respectively. The two minutes between each AMRAP is utilize to rest and reset bars and weights.		 35 reps
Performed as RX
Chris Torrence 11/30/2022 Farm Fitness Mile Row Row 1 mile 7m 14s
Performed as RX
Christopher Albert 11/30/2022 CFSF Walk in the Park 5 rounds for time:
10 Jumping lunges
10 Hollow rocks		 5m 29s
Performed as RX
Jonathan Schabruch 11/29/2022 Sheepdog CrossFit None For quality:
42 Back Extensions
21 Bench Press, 155 lbs
30 Back Extensions
15 Bench Press, 155 lbs
18 Back Extensions
9 Bench Press, 155 lbs		 3 rounds 0 reps
Performed as RX
Scott Anderson 11/29/2022 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
Joe VanGorder 11/29/2022 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 5m 20s
Performed as RX
Joshua Crews 11/29/2022 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 8m 35s
Workout Scaled
Tom Muller 11/29/2022 CFSF F-166 For time:
50-10 Doubles
10-50 Squats 		12m 00s
Performed as RX
Eric H 11/29/2022 Farm Fitness Ringer with a partner- partition as desired
For Time
150 wall balls 20/14
300 DUs or 600 singles
60 pull ups
 13m 40s
Performed as RX
Chris Torrence 11/29/2022 Farm Fitness Ringer with a partner- partition as desired
For Time
150 wall balls 20/14
300 DUs or 600 singles
60 pull ups
 13m 40s
Performed as RX
Christopher Albert 11/29/2022 CFSF F-166 For time:
50-10 Doubles
10-50 Squats 		14m 33s
Workout Scaled
Jonathan Schabruch 11/28/2022 Sheepdog CrossFit None 10 rounds of:
3 Bar Muscle-ups
10 Hollow Rocks
10 Back Squats, 75 lbs		 11m 29s
Performed as RX
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