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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 09/07/2023 Sheepdog CrossFit Gambit 10 minute AMRAP as a 3 person team:
15 toes to bar
10 bar facing burpees
5 power cleans, 165#		 8 rounds 5 reps
Performed as RX
Jonathan Schabruch 09/06/2023 Sheepdog CrossFit None For time:
1200m Run
50 Hollow Rocks
40 Kettlebell Swings, 53/35
30 Ring Dips
800m Run
40 Hollow Rocks
30 Kettlebell Swings, 53/35
20 Ring Dips
400m Run
30 Hollow Rocks
20 Kettlebell Swings, 53/35
10 Ring Dips		 21m 28s
Performed as RX
Jonathan Schabruch 09/05/2023 Sheepdog CrossFit None Power Snatch

5-5-5-3-3-3-1-1-1		 95-115-125-135-135-135-145-155-165 lbs
Performed as RX
Jonathan Schabruch 09/04/2023 Sheepdog CrossFit None 4 Rounds for time, or not:
400m Run
12 Strict Pull-ups
15 Dumbbell Front Rack Lunge, 35#
30 Sit-ups		 4 rounds 0 reps
Performed as RX
Jonathan Schabruch 09/02/2023 Sheepdog CrossFit None Establish heaviest weight on the following complex:

1 squat snatch + 1 hang snatch + 2 overhead squats		 95-135-145-155-160 lbs
Performed as RX
Jonathan Schabruch 09/01/2023 Sheepdog CrossFit None 7 Rounds for time of:
200m Shuttle Run (50x4)
7 Push Press, 60%
14 V-ups
7 Pull-ups

Rest 3 minutes, then...

For time:
1 Mile run		 31m 47s
Performed as RX
Jonathan Schabruch 08/31/2023 Sheepdog CrossFit None 42 Wall Balls, 20 lbs, 10 ft
21 Hang Power Snatches, 95 lbs
30 Wall Balls, 20 lbs, 10 ft
15 Hang Power Snatches, 95 lbs
18 Wall Balls, 20 lbs, 10 ft
9 Hang Power Snatches, 95 lbs		 9m 36s
Performed as RX
Jonathan Schabruch 08/29/2023 Sheepdog CrossFit None Not for time:
3:00 L-sit
150 Push-ups
300 Double-unders
75 Strict Pull-ups

*break up the work in any manner you choose		 22m 34s
Performed as RX
Jonathan Schabruch 08/28/2023 Sheepdog CrossFit None 3 intervals, each for time of:
10 Deadlifts, 225
800m Run

*Rest 4 minutes between intervals.		 12m 40s
Performed as RX
Jonathan Schabruch 08/22/2023 Sheepdog CrossFit None 3 Rounds of:
60 Air Squats
30 GHD Sit-ups / V-ups
1500m Row		 27m 21s
Performed as RX
Jonathan Schabruch 08/21/2023 Sheepdog CrossFit Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 14 rounds 0 reps
Performed as RX
Jonathan Schabruch 08/19/2023 Sheepdog CrossFit None 6 rounds of:
10 Front Rack Reverse Lunges, 135 lbs
10 Strict Chin-ups		 6 rounds 0 reps
Performed as RX
Jonathan Schabruch 08/18/2023 Sheepdog CrossFit None 3 rounds of:
Row, 1000 m
80 Single Unders
40 Hollow Rocks
20 Pull-ups		 22m 52s
Performed as RX
Jonathan Schabruch 08/17/2023 Sheepdog CrossFit None 5 rounds:
Minute 1- 10 assault bike calories
Minute 2- Max DB front squats, 50# DBs
Minute 3- Rest		 105 reps
Performed as RX
Jonathan Schabruch 08/16/2023 Sheepdog CrossFit None 5 rounds for time of:
7 Strict Ring Dips
14 GHD Sit-ups
21 Sumo Deadlift High-pulls, 32kg KB		 10m 40s
Performed as RX
Jonathan Schabruch 08/15/2023 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
 10m 02s
Performed as RX
Jonathan Schabruch 08/14/2023 Sheepdog CrossFit None For time:
1 Deadlift, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
2 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
3 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
4 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
5 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
6 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
7 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
8 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
9 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
10 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
Extra Instructions:
40' sandbag carry performed as a 40' shuttle (20' x 2 = 1 rep).		 18m 46s
Performed as RX
Jonathan Schabruch 08/11/2023 Sheepdog CrossFit None For time:
5 x 150m assault bike

3 x 1200m assault bike

1 x 2400m assault bike

*Rest as needed		 11m 05s
Performed as RX
Jonathan Schabruch 08/10/2023 Sheepdog CrossFit None In a 15-minute window:
600m Assault Bike or 250m Row
10 Box Jumps, 24"/20"
1 Back Squat, 225/155
600m Assault Bike or 250m Row
10 Box Jumps, 24"/20"
2 Back Squats, 225/155
600m Assault Bike or 250m Row
10 Box Jumps, 24"/20"
3 Back Squats, 225/155
Etc, etc, etc...		 10 rounds 516 reps
Performed as RX
Jonathan Schabruch 08/09/2023 Sheepdog CrossFit None 5 Rounds for time, or not:
5 Bar Muscle-ups
15/10 Calories, Air Bike

-Rest 5:00, then...

5 Rounds for time, or not:
6 Power Snatch, 115/75
12 Knees-to-elbows
18/12 Calories, Air Bike		 29m 44s
Performed as RX
Jonathan Schabruch 08/08/2023 Sheepdog CrossFit None 3 rounds, each round for time, of:
10 Clusters, 135 lbs
25 Ring Rows
35 Sit-ups
Run, 400 m

Resting 5 mins between each round.		 21m 27s
Performed as RX
Jonathan Schabruch 08/07/2023 Sheepdog CrossFit None Death by Assault Bike Calories 13 rounds 12 reps
Performed as RX
Jonathan Schabruch 08/05/2023 Sheepdog CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 15s
Performed as RX
Jonathan Schabruch 08/02/2023 Sheepdog CrossFit None 2 Rounds for time, or not:
1 Mile run
40 Front Rack Lunge, 45/35
80 Double-unders
40 V-ups		 26m 19s
Performed as RX
Jonathan Schabruch 07/31/2023 Sheepdog CrossFit None 10-9-8-7-6-5 reps, for time:
Pull-ups, strict
Knees-to-elbows, strict
*20 calories, assault bike after each round		 17m 45s
Performed as RX
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