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Athlete Date Sort Location Workout Name Description Results
Breanna Mcclinton 01/13/2025 Sikeston high school Cross fit #1 5push ups
10 jumping jacks 		5m 00s
Performed as RX
Jonathan Schabruch 05/01/2024 Sheepdog CrossFit None 5 Rounds for time:
2000m, Air Bike
40 Air Squats
30 Sit-ups
12 Dumbbell Floor Press

*You choose dumbbell load		 28m 59s
Performed as RX
Scott Anderson 05/01/2024 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 22m 11s
Performed as RX
Eric H 05/01/2024 Farm Fitness CMT WOD 20.1 15 MIN AMRAP

Team of Two

Partner A:
200M Run

Partner B:
5 Burpees
10 KB Swings @ 55#
20 Sit-Ups
40 Single Unders

Switch after every completed run, Partner A picks up where Partner B left off.		 9 rounds 60 reps
Performed as RX
Chris Torrence 05/01/2024 Farm Fitness CMT WOD 20.1 15 MIN AMRAP

Team of Two

Partner A:
200M Run

Partner B:
5 Burpees
10 KB Swings @ 55#
20 Sit-Ups
40 Single Unders

Switch after every completed run, Partner A picks up where Partner B left off.		 9 rounds 60 reps
Performed as RX
Jonathan Schabruch 04/30/2024 Sheepdog CrossFit None 3 Rounds for time of:
15 Chest-to-bar Pull-ups
500m Row		 8m 55s
Performed as RX
Jonathan Schabruch 04/30/2024 Sheepdog CrossFit None SQUAT CLEAN & JERK 10-8-6-4-2 95-115-135-155-185 lbs
Performed as RX
Joshua Crews 04/30/2024 Sheepdog CrossFit None EMOM 19 minutes of:
Min 1: Running Step Single-unders
Min 2: Kettlebell Snatch, R-arm, 53/35
Min 3: V-ups
Min 4: 10m Shuttle Runs
Min 5: Rest
Min 6: Double-unders
Min 7: Kettlebell Snatch, L-arm, 53/35
Min 8: V-ups
Min 9: 10m Shuttle Runs
Min 10: Rest
Min 11: Single-unders
Min 12: Russian Kettlebell Swing, 53/35
Min 13: V-ups
Min 14: 10m Shuttle Runs
Min 15: Rest
Min 16: Jump Rope, any style
Min 17: Russian Kettlebell Swing, 53/35
Min 18: V-ups
Min 19: 10m Shuttle Runs		 19m 00s
Performed as RX
Joshua Crews 04/30/2024 Sheepdog CrossFit None 3 Rounds for time of:
15 Chest-to-bar Pull-ups
500m Row		 11m 48s
Performed as RX
Eric H 04/30/2024 Farm Fitness All Mixed Up 2-4-6-8-10-12
- Bench Press 115/75#
*5/4 Cal Row After Each Set

REST 2 MIN

2-4-6-8-10-12
- DB Box Step Up 50/35# (reps / side)
*5 Burpees After Each Set

REST 2 MIN

2-4-6-8-10-12
- Strict Pull Ups
*5/3 Cal Bike After Each Set		 21m 32s
Workout Scaled
Chris Torrence 04/30/2024 Farm Fitness All Mixed Up 2-4-6-8-10-12
- Bench Press 115/75#
*5/4 Cal Row After Each Set

REST 2 MIN

2-4-6-8-10-12
- DB Box Step Up 50/35# (reps / side)
*5 Burpees After Each Set

REST 2 MIN

2-4-6-8-10-12
- Strict Pull Ups
*5/3 Cal Bike After Each Set		 22m 17s
Workout Scaled
Jonathan Schabruch 04/29/2024 Sheepdog CrossFit None EMOM 19 minutes of:
Min 1: Running Step Single-unders
Min 2: Kettlebell Snatch, R-arm, 53/35
Min 3: V-ups
Min 4: 10m Shuttle Runs
Min 5: Rest
Min 6: Double-unders
Min 7: Kettlebell Snatch, L-arm, 53/35
Min 8: V-ups
Min 9: 10m Shuttle Runs
Min 10: Rest
Min 11: Single-unders
Min 12: Russian Kettlebell Swing, 53/35
Min 13: V-ups
Min 14: 10m Shuttle Runs
Min 15: Rest
Min 16: Jump Rope, any style
Min 17: Russian Kettlebell Swing, 53/35
Min 18: V-ups
Min 19: 10m Shuttle Runs		 19m 00s
Performed as RX
Scott Anderson 04/29/2024 Sheepdog CrossFit None 5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch		 24m 35s
Performed as RX
Sharon Muller 04/29/2024 CFSF Light Beer Burps For time:
21 Knees to elbows
9 Kettlebell swings, 53/35
15 Knees to elbows
15 Kettlebell swings
9 Knees to elbows
21 Kettlebell swings 		5m 08s
Workout Scaled
Eric H 04/29/2024 Farm Fitness None 15 Minute AMRAP

Partner A
250M Assault Bike

Partner B
3 Strict Pull-Ups
4 Ring Dips
5 Bench Press 135/95

Switch after AB		 21 rounds 2 reps
Performed as RX
Chris Torrence 04/29/2024 Farm Fitness None 15 Minute AMRAP

Partner A
250M Assault Bike

Partner B
3 Strict Pull-Ups
4 Ring Dips
5 Bench Press 135/95

Switch after AB		 21 rounds 2 reps
Performed as RX
Christopher Albert 04/29/2024 CFSF Light Beer Burps For time:
21 Knees to elbows
9 Kettlebell swings, 53/35
15 Knees to elbows
15 Kettlebell swings
9 Knees to elbows
21 Kettlebell swings 		7m 12s
Workout Scaled
Jonathan Schabruch 04/26/2024 Sheepdog CrossFit None Each for time:
35 Thrusters, 75/55
35/25 Calories, Air Bike

30 Pull-ups
30/21 Calories, Air Bike

25 Thrusters, 95/65
25/18 Calories, Air Bike

20 Pull-ups
20/15 Calories, Air Bike

15 Thrusters, 115/75
15/10 Calories, Air Bike

1:1 to 1:2 work-to-rest interval		 18m 17s
Performed as RX
Scott Anderson 04/26/2024 Sheepdog CrossFit None 4 rounds:
8 2-ct lunges w/25#DBs
8 burpees
8 2-ct lunges w/25#DBs
8 burpees
8 strict pullups

Buy out: 50 Squats with 25#DBs		 27m 10s
Performed as RX
Joshua Crews 04/26/2024 Sheepdog CrossFit SeayJaes Birthday WOD 4 RDS For Time of:
24 Cal Assault Bike
10 Burpees
27 Knee Raises
400 Meter Run
10 Sit-ups
24 Box Jumps 24
25 Cal Row		 44m 12s
Performed as RX
Chris Torrence 04/26/2024 Farm Fitness Jack Daniels With 2:30 on the clock for 4 sets
20/15 assault bike or 30/25 row cals
50 feet walking lunges
max reps push press 95/75
Rest 90 seconds		 46 reps
Performed as RX
Jonathan Schabruch 04/25/2024 Sheepdog CrossFit None Bench press

205 x 15
185 x 15
165 x 15

Run 200m every time you break		 45 reps
Performed as RX
Joshua Crews 04/25/2024 Sheepdog CrossFit None 20 Min AMRAP of:
8 Bench Press 225#
10 GHD Sit-ups
12 KB Swings 53#
600m A-bike

 6 rounds 7 reps
Performed as RX
Sharon Muller 04/25/2024 CFSF Pull-up Clock On a running timer: 1 rep first minute, 2 reps second minute, continuing until reps cannot be completed in the minute. 7 reps
Performed as RX
Eric H 04/25/2024 Farm Fitness None 3 Rounds:

20 Barbell Bench Presses
150 Single-Unders
50 Sit Ups

135/95		 14m 20s
Performed as RX
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