Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 10/23/2013 Sheepdog CrossFit Outlaw 131019 BBG

1) 15 minutes to establish a 1RM Snatch.

Conditioning

"Outlaw CrossFit B4B Championship Event"

This is one continuous piece:

1 minute ME Clean & Jerks 135/95#
2 minutes ME Split Jumps (each jump counts 1 rep)
1 minute ME Clean & Jerks 155/105#
2 minutes ME C2B Pull-ups
1 minute ME Clean & Jerks 185/120#
2 minutes ME Target Burpees 6"
1 minute ME Clean & Jerks 225/150#

 169 reps
Performed as RX
Jonathan Schabruch 10/21/2013 Sheepdog CrossFit Outlaw 131018 15 minutes to establish a 1RM Snatch Balance.

This is a Snatch Balance anyway possible. As a reference point, the goal is to Snatch Balance 120%-130% of your max Snatch.

Strength

2) 30 minutes to establish a 1RM HBBS.

Notes: The Snatch work 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.		 SB 165-185(0)-185-205(0)-205(0)-205 lbs
HBBS 275-295-315(0) lbs
Performed as RX
Jonathan Schabruch 10/20/2013 Sheepdog CrossFit Outlaw 131016 BBG

15 minutes to find 1 RM Push Jerk from Blocks/Rack.

Conditioning

4 rounds for time of:

7 Power Snatches 155/105#
14 Lateral Box Jumps (touch on top) 20"
21 Wall Balls 20/14#

 14m 23s
Performed as RX
Jonathan Schabruch 10/18/2013 Sheepdog CrossFit Outlaw 131015 BBG

15 minutes to establish a 1RM Hang Clean & Jerk.

Conditioning

3 rounds for reps of:

1:00 ME Front Rack Barbell Step-ups 20" box 95/65#
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold

Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.		 92 reps
Performed as RX
Jonathan Schabruch 10/17/2013 Sheepdog CrossFit Outlaw 131014 BBG

15 minutes to establish a 1RM Hang Snatch (top of knee).

Conditioning

4 rounds for total working time of:

Row 500m
15 Target Burpees, 6"
40 Double-Unders

Rest 1:1		 25m 23s
Performed as RX
Jonathan Schabruch 10/14/2013 Sheepdog CrossFit Outlaw 131012 BBG

15 minutes to establish a 1RM of the following complex: Hang snatch + Behind the neck push-press + Snatch balance

Note: This is a complex. The barbell should not drop at any point.

Conditioning

For time:

Run 800m
20 Muscle-Ups
Run 400m
40 HSPU
Run 800m		 18m 18s
Performed as RX
Jonathan Schabruch 10/13/2013 Sheepdog CrossFit Outlaw 131011 Strength

HBBS: 1X5@60%, 1X5@70%, 2X5@75% rest exactly 2:00.

Conditioning

For Time:
10 HSPU
1 Power Cleans 135/95#
9 HSPU
2 Power Cleans 135/95#
8 HSPU
3 Power Cleans 135/95#
7 HSPU
4 Power Cleans 135/95#
6 HSPU
5 Power Cleans 135/95#
..
1 HSPU
10 Power Cleans 135/95#

 8m 46s
Performed as RX
Jonathan Schabruch 10/12/2013 Sheepdog CrossFit Outlaw 131009 BBG

4X5 Behind Neck Snatch Grip Push Press heaviest possible.

Conditioning

Adapted from Granite Games 6.1

For time:

50 KB Swings 24/16kg

-then-

21-15-9 of:

Wall Balls 20/14#
C2B Pull-ups		 6m 40s
Performed as RX
Jonathan Schabruch 10/10/2013 Sheepdog CrossFit Outlaw 131008 BBG

15 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).

Conditioning

5 rounds for Reps and Total Working Time of:

30 seconds ME Split Jumps
Run 400m (all out)

Rest after rounds: 1) 2:00 2) 1:30 3) 1:00 4) :30

 15m 16s
Performed as RX
Jonathan Schabruch 10/08/2013 Sheepdog CrossFit Outlaw 131007 BBG

15 minutes to establish a 3RM Hang Snatch (top of knee).

Conditioning

For time:

45 T2B

-then-

3 rounds of:

15 Deadlifts 235/155#
15 Back Squats 235/155#

*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).		 12m 46s
Workout Scaled
Jonathan Schabruch 10/07/2013 Sheepdog CrossFit Outlaw 131005 BBG

15 minutes to establish a 1RM C&J.

Conditioning

3 rounds for time of:

10 Strict Pull-ups
9 Front Squats @ 70%
30 Target Burpees 6 inches
 14m 15s
Performed as RX
Jonathan Schabruch 10/05/2013 Sheepdog CrossFit Outlaw 131004 Strength

HBBS: 1X5@60%, 1X5@65%, 2X5@70% rest exactly 2:00.

Conditioning

Fractured Fran

21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups

For total working time.

*Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

 6m 20s
Performed as RX
Jonathan Schabruch 10/04/2013 Sheepdog CrossFit Outlaw 131002 BBG

15 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack.

Conditioning

5 rounds for reps of:

:30 ME Weighted 20" Box Step-ups 95/65# front rack
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same hang that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest
 132 reps
Performed as RX
Jonathan Schabruch 10/01/2013 Sheepdog CrossFit Outlaw 131001 Strength

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% rest as needed.

Conditioning

12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#		 2 rounds 37 reps
Performed as RX
Jonathan Schabruch 09/30/2013 Sheepdog CrossFit Outlaw 130930 BBG

15 minutes to establish a 1RM Snatch + Hang Snatch + OHS.

Conditioning

For total reps.

EMOM for 10 minutes (beginning @ 0:00):

12 Burpees

After completing 12 Burpees, with the remainder of the minute complete:

ME Double-Unders

*Score is total number of Double-Unders.

 147 reps
Performed as RX
Jonathan Schabruch 09/29/2013 Sheepdog CrossFit Outlaw 130928 BBG

15 minutes to establish a 1RM Snatch

Conditioning

3 rounds for time of:

Run 400m
8 Bar Muscle-Ups
16 OHS 135/95#		 16m 29s
Performed as RX
Jonathan Schabruch 09/28/2013 Sheepdog CrossFit Outlaw 130927 Strength

HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% rest exactly 2:00.

Conditioning

For time:

30 T2B
20 Push Press 115/75#
20 T2B
10 Push Press 115/75#
10 T2B
5 Push Press 115/75#		 4m 49s
Performed as RX
Jonathan Schabruch 09/25/2013 Sheepdog CrossFit Outlaw 130925 BBG

15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean and Jerk. Each rep should start from the floor.

Conditioning

3 rounds for time of:

10 KB Cleans (two hands/bells, from the floor) 32/24kg
20 Wall Balls 30/20# (if you do not have a 30# ball, use a 12 target)
50 Double-Unders
 11m 16s
Workout Scaled
Jonathan Schabruch 09/24/2013 Sheepdog CrossFit Outlaw 130924 Strength

HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% - rest exactly 90 seconds (all sets should be fast and without a pause).

Conditioning

1:00 ME Strict HSPU
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU

 166 reps
Performed as RX
Jonathan Schabruch 09/23/2013 Sheepdog CrossFit Outlaw 130923 BBG

15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.

Conditioning

10 min AMRAP of:

100 foot Shuttle Run (50ft down/50ft Back)
30 Lateral Jumps 14 inches
100 foot Shuttle Run (50ft down/50ft Back)
15 C2B Pull-ups

*Note: Lateral jumps should be done over a hurdle, not a box. Each jump counts one rep.

 4 rounds 31 reps
Performed as RX
Jonathan Schabruch 09/21/2013 Sheepdog CrossFit Outlaw 130921 BBG

15 minutes to establish a 1RM Clean and Jerk.

Conditioning

5 rounds for reps of:

1:00 ME KB Snatch 24/16kg
1:00 Rest

Rest 2 minutes then

5 minute AMRAP of:

1 Rope Climb 15 feet
10 Deficit HSPU 6/4 inches
20 Double-Unders
 192 reps
Performed as RX
Jonathan Schabruch 09/20/2013 Sheepdog CrossFit Outlaw 130920 Strength

HBBS: 1X5@65%, 3X5@75% rest 2 minutes between sets.

Conditioning

21-15-9 reps:

Power Snatch 95/65
HSPU		 7m 26s
Performed as RX
Jonathan Schabruch 09/18/2013 Sheepdog CrossFit Outlaw 130918 BBG

15 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk).

Conditioning

For time:

20 Push Press 135/95#
12 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Push Jerks 135/95#
9 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Split Jerks 135/95#
6 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
 19m 17s
Performed as RX
Jonathan Schabruch 09/17/2013 Sheepdog CrossFit Outlaw 130917 Strength

HBBS: 1X5@60%, 1X3@70, 1X2@80%, 1X2@90%, 1X1@95% rest 2 minutes.

Conditioning

3 rounds for reps of:

1:00 ME C2B Pull-ups
2:00 ME Front Rack Weighted Lunges 115/75#		 148 reps
Performed as RX
Jonathan Schabruch 09/16/2013 Sheepdog CrossFit None 15 minutes to establish a 1RM 3-position snatch (floor, hang, hip). 135-145-155-165(f)-165 lbs
Performed as RX
Previous 1...102103104105106107108109110...141Next