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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 01/29/2014 Sheepdog CrossFit CrossFit.com 140128 For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps		 9m 42s
Performed as RX
Jonathan Schabruch 01/28/2014 Sheepdog CrossFit Outlaw 140122 Strength

12 minutes to establish a 1RM Push Press.

Conditioning

"Amanda"

Compare to 131025.

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.		 7m 09s
Performed as RX
Jonathan Schabruch 01/27/2014 Sheepdog CrossFit None Strength

Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec

Conditioning

20 min AMRAP of:

20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m

*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.		 4 rounds 45 reps
Performed as RX
Jonathan Schabruch 01/25/2014 Sheepdog CrossFit 2013 ODT WOD For time:
106 Burpee Box Jumps, 24 inch box.

If you have a 20 pound vest or body armor, wear it. 		11m 17s
Performed as RX
Jonathan Schabruch 01/24/2014 Sheepdog CrossFit Outlaw 140120 BBG

7X1 Mid-Hang Snatches @ 80% rest 60-90 sec. (Do not go above 80%)

Conditioning

8 minute AMRAP of:

50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB

*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.		 3 rounds 53 reps
Performed as RX
Jonathan Schabruch 01/23/2014 Sheepdog CrossFit Outlaw 140117 Strength/Skill

Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.

Conditioning

For time:

400m Plate Run 45/25#
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Plate Run 45/25#

*Only one bar may be used. Stage all plates needed for weight changes before beginning.		 15m 42s
Performed as RX
Jonathan Schabruch 01/22/2014 Sheepdog CrossFit Outlaw 140115 BBG

12 minute to establish a 3-Position Clean (Mid-Hang half way down the thigh, Hang just above the knee, Low Hang 2 from the floor) + Jerk.

Conditioning

30 Muscle-Ups for time.		 7m 23s
Performed as RX
Jonathan Schabruch 01/21/2014 Sheepdog CrossFit Outlaw 140114 Strength

Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

5 rounds of:

25 KB Swings 24/16kg
14 Wall Balls 20/14#
7 Power Snatches 115/75#

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.		 21m 23s
Performed as RX
Jonathan Schabruch 01/20/2014 Sheepdog CrossFit Outlaw 140113 BBG

12 minutes to establish a 3-Position Snatch (Mid-Hang - half way down the thigh, Hang - just above the knee, Low Hang - 2" from the floor).

Conditioning

This is not a misprint. It is a repeat of 140106 with a different rep scheme. Enjoy.

10 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar this equals one rep.)

*Score is total reps of Burpees.		 1 reps
Performed as RX
Jonathan Schabruch 01/15/2014 Sheepdog CrossFit Outlaw 140110 Strength

Back Squat: 1X8@80%, 1X5@85%, 2X3@90%, quick up and down with no pause every set, rest 90 sec.

Conditioning

Row 2k @ 90%

EMOM for 5 minutes 15 6" Target Burpees AFAP (as fast as possible)

Row 1k All Out

This is one continuous piece. DO NOT break pace on 2k Row, and do not pace Burpees each round should be AFAP. Begin the 1k Row after resting the remainder of the final Burpee minute interval.

 5m 00s
Workout Scaled
Jonathan Schabruch 01/13/2014 Sheepdog CrossFit Outlaw 140108 BBG

15 minutes to establish a 2rm Mid-Hang Clean + 1 Jerk (2 UB cleans, then 1 jerk after the 2nd clean).

Conditioning

"Diane"

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)		 3m 38s
Performed as RX
Jonathan Schabruch 01/12/2014 Sheepdog CrossFit Outlaw 140107 Strength

Back Squat: 1X8@80%, 2X5@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds for reps of:

1:00 ME Wall Balls 20/14#
0:20 ME Step Down Box Jumps 24/20
0:40 Rest		 232 reps
Performed as RX
Jonathan Schabruch 01/09/2014 Sheepdog CrossFit Outlaw 140106 BBG

15 minutes to establish a 2RM Mid-Hang Snatch

Conditioning

10 minutes to complete-

4 rounds of:

10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar this equals one rep.)

*Score is total reps of Burpees.

 1 reps
Performed as RX
Jonathan Schabruch 01/08/2014 Sheepdog CrossFit Outlaw 140104 BBG

1) 12 min to establish a 1RM Snatch.

2) 12 min to establish a 1RM Clean & Jerk.

Strength

12 min to establish a 3RM Front Squat.

Conditioning

For time:

14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24"
14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24"
7 Muscle-Ups
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24"
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24"
14 Muscle-Ups		 16m 43s
Performed as RX
Jonathan Schabruch 01/07/2014 Sheepdog CrossFit None Strength

Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% quick up and down with no pause every set, rest 90 sec.

Conditioning

For time (rest is mandatory and should be exact):

30 UB Wall Balls 20/14#
Rest 2:1 (Work:Rest)
20 UB Wall Balls 20/14#
Rest 2:1 (Work:Rest)
50 6" Target Burpees
No rest
20 UB Wall Balls 20/14#
Rest 2:1 (Work:Rest)
30 UB Wall Balls 20/14#		 9m 24s
Performed as RX
Jonathan Schabruch 01/05/2014 Sheepdog CrossFit Outlaw 140101 BBG

15 min to establish a 2RM Hi-hang Clean + 1 Jerk (after the 2nd Clean)

Conditioning

3 rounds for time of:

10 Front Squats 225/155# (no racks)
50 Double-Unders
15 C2B Pullups

 10m 56s
Workout Scaled
Jonathan Schabruch 01/04/2014 Sheepdog CrossFit Outlaw 131231 Strength

Back Squat: 1X8@70%, 2X8@75%, 1X5@80% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds for total reps of:

30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75#

Rest 1 minute between rounds.

 373 reps
Performed as RX
Jonathan Schabruch 01/02/2014 Sheepdog CrossFit Outlaw 131230 BBG

15 mins to establish a 2RM Hi-hang Snatch

Conditioning

For time:

30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups		 20m 43s
Performed as RX
Jonathan Schabruch 12/31/2013 Sheepdog CrossFit Outlaw 131228 Strength

20 minutes to establish a 1RM Front Squat.

Conditioning

5 rounds for total working time of:

Row 500m
15 Thrusters 105/70#

Rest 1:1		 31m 46s
Performed as RX
Jonathan Schabruch 12/30/2013 Sheepdog CrossFit Outlaw 131227 BBG

15 min to establish a 1RM Snatch.

Conditioning

For time:

3 Power Snatches 115/75#
6 C2B Pull-ups
9 6" Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6" Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6" Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6" Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6" Target Burpees		 16m 52s
Performed as RX
Jonathan Schabruch 12/27/2013 Sheepdog CrossFit Outlaw 131226 1) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a Walkout (simply set up like youre going to squat, walk out of the rack, and hold the weight on your back for 5 seconds DO NOT attempt to squat belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your Walkout, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

 275-295-315f- 315f- 305f lbs
Performed as RX
Jonathan Schabruch 12/26/2013 Sheepdog CrossFit Outlaw 131224 BBG

15 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2 from floor) + Jerk (both Cleans UB, then one Jerk).

Conditioning

12 minute AMRAP of:

100 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105/75#
75 Double-Unders
20 TTB
15 Power Clean & Push Jerks 155/105#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 205/140#

Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.		 303 reps
Performed as RX
Jonathan Schabruch 12/23/2013 Sheepdog CrossFit Outlaw 131223 BBG

15 min. to establish a max 2-Pos Snatch (hi-hang, low-hang 2" from floor).

Conditioning

5 rounds for total time of:

15 6" Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round.

 13m 16s
Performed as RX
Jonathan Schabruch 12/21/2013 Sheepdog CrossFit Outlaw 131211 BBG

4X1 Clean & Jerk @ 90% rest 1:30-2:00

Conditioning

4 rounds for total time of:

12 HSPU
400m Run

Rest 1:1		 12m 23s
Performed as RX
Jonathan Schabruch 12/17/2013 Sheepdog CrossFit Outlaw 131210 Strength

5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle)

*If you cant complete the work, drop the weight and get the work done.

Conditioning

12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

 3 rounds 31 reps
Performed as RX
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