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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 09/15/2013 Sheepdog CrossFit Outlaw 130914 BBG

15 minutes to establish a 1RM Hang Snatch

Conditioning

DT

5 rounds for time of:

12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#		 10m 31s
Performed as RX
Jonathan Schabruch 09/13/2013 Sheepdog CrossFit Outlaw 130913 Strength

HBBS: 2X5@65%, 3X5@70% rest exactly 90 seconds.

Conditioning

10 minute AMRAP

Ascending ladder of:
2 Squat Clean Thrusters 115/75#
2 Pull-ups
4 Squat Clean Thrusters 115/75#
4 Pull-ups
6 Squat Clean Thrusters 115/75#
6 Pull-ups
until 10 minutes is up
 93 reps
Performed as RX
Jonathan Schabruch 09/12/2013 Sheepdog CrossFit Outlaw 130911 BBG

12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).

Conditioning

For time:

100 Double-Unders
50 HSPU
100 KB Swings 24/16kg
50 Ring Dips
100 Double-Unders

 18m 46s
Performed as RX
Jonathan Schabruch 09/11/2013 Sheepdog CrossFit Outlaw 130910 Strength

HBBS: 1X5@65%, 1X5@70%, 1X5@75%, 1X5@80% rest 2 minutes.

Conditioning

4 rounds for total working time of:

Run 400m
20 Burpee Box Jumps, 20 inch box

Rest 1:1

 19m 12s
Performed as RX
Jonathan Schabruch 09/10/2013 Sheepdog CrossFit Outlaw 130909 BBG

15 minutes to find a 3RM Hang Snatch (top of knee) these should be UB, do not drop the BB between reps.

Conditioning

*This is one continuous piece, with no breaks between parts.

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB

1:00 ME Muscle-Ups

6:00 to establish a 3RM Split Jerk
 100 reps
Performed as RX
Jonathan Schabruch 09/09/2013 Sheepdog CrossFit Outlaw 130907 BBG

1) 15 minutes to establish a 1RM Snatch

2) 15 minutes to establish a 1RM Clean and Jerk

Conditioning

Nancy

5 Rounds:

400m Run
15 Overhead Squats 95/65#
 12m 08s
Performed as RX
Jonathan Schabruch 09/06/2013 Sheepdog CrossFit Outlaw 130906 BBG

12 minutes to establish a 3rm Push Press.

Conditioning

3 rounds for time:

30 Wall-balls 20/14#
15 Pull-ups

 5m 18s
Performed as RX
Jonathan Schabruch 09/06/2013 Sheepdog CrossFit None Front Squat 1-1-1-1-1 reps 135-225-255-275-285 lbs
Performed as RX
Jonathan Schabruch 09/05/2013 Sheepdog CrossFit Outlaw 130904 BBG

1) EMOM for 5 minutes:

2 Power Snatches at 75% of 1rm Power Snatch.

2) EMOM for 5 minutes:

2 Power Clean and Jerks at 75% of 1rm Power Clean.

Conditioning

For time and reps:

5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile

*There is no break after the KB Snatches.		 87 reps
Performed as RX
Jonathan Schabruch 09/03/2013 Sheepdog CrossFit Outlaw 130903 BBG

12 minutes to work to a heavy single Hi-Hang Clean and Push Jerk.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Conditioning

5 rounds for total time of:

50 Double-Unders
15 Target Burpees (6 inches above highest reach)
5 Power Cleans 185/120#

Rest 1:1
 17m 10s
Performed as RX
Jonathan Schabruch 09/02/2013 Sheepdog CrossFit Outlaw 130902 BBG

12 minutes to work to a heavy Hi-Hang Snatch.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Conditioning

3 rounds for time of:

Run 400m
15 Thrusters 115/75#
15 C2B Pull-ups		 11m 43s
Performed as RX
Jonathan Schabruch 09/01/2013 Sheepdog CrossFit Outlaw 130831 BBG

12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).

Conditioning

3 rounds for time:

10 Deadlifts 275/185#
50 Double-Unders
 4m 13s
Performed as RX
Jonathan Schabruch 08/31/2013 Sheepdog CrossFit Outlaw 130830 Strength

HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% rest 2:00
Conditioning

AMRAP 8 min:

15 Front Squats 135/95#
12 Toes to bar
9 Push Jerks 135/95#
 3 rounds 12 reps
Performed as RX
Jonathan Schabruch 08/30/2013 Sheepdog CrossFit Outlaw 130828 BBG

15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean and Jerk.

Conditioning

5 rounds for total working time of:

3 Muscle-Ups
300 meter row OR 30 KB Swings 24/16kg (all out no gaming for MU)
3 Muscle-Ups

Rest 1:00 after each round.		 12m 40s
Performed as RX
Jonathan Schabruch 08/28/2013 Sheepdog CrossFit Outlaw 130827 Strength

HBBS: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% rest 2 minutes.

Conditioning

3 rounds for time:

15 Deficit HSPUs 6"/4"
25 Pullups
75 Double-unders		 14m 38s
Performed as RX
Jonathan Schabruch 08/27/2013 Sheepdog CrossFit Outlaw 130826 BBG

15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2 inches from floor- to the hang at the top of the knees).

Conditioning

3 rounds for time:

25 Burpees
Run 800m		 14m 38s
Performed as RX
Jonathan Schabruch 08/26/2013 Sheepdog CrossFit Outlaw 130824 BBG

15 minutes to establish a 1RM Snatch

Conditioning

(Plus Sized) Helen

3 rounds for time of:

400m Run
21 KB Swings 32/24kg
12 C2B Pull-ups		 10m 12s
Performed as RX
Jonathan Schabruch 08/24/2013 Sheepdog CrossFit Outlaw 130823 Strength

HBBS: 1X5@70%, 3X4@80%

Conditioning

7 rounds for total reps of:

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

Rest 1 minute between rounds.		 372 reps
Performed as RX
Jonathan Schabruch 08/23/2013 Sheepdog CrossFit Outlaw 130821 BBG

15 mins to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Conditioning

100 Burpees for time.

*Every two minutes (beginning at 0:00): 5 Strict Pull-ups		 5m 45s
Performed as RX
Jonathan Schabruch 08/22/2013 Sheepdog CrossFit Outlaw 130820 Strength

HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% rest 2 minutes.

Conditioning

5 rounds for total reps of:

1 min. ME Weighted Step-ups 95/65# (alternating) in front rack position on 20 inch box
30 seconds Rest
1 min. ME Toes to bar
30 seconds Rest		 205 reps
Performed as RX
Jonathan Schabruch 08/21/2013 Sheepdog CrossFit Lifeguard Five rounds for time of:
Swim 50 meters
25 Push-ups 		8m 40s
Performed as RX
Jonathan Schabruch 08/19/2013 Sheepdog CrossFit Outlaw 130819 BBG

15 minutes to establish a 3RM Hang Snatch (bottom of knee three consecutive reps).

Conditioning

30-20-10 of:

Wall Ball 20/14#
KB Snatch (divide reps as needed between arms) 24/16kg

For time.		 6m 16s
Performed as RX
Jonathan Schabruch 08/18/2013 Sheepdog CrossFit Outllaw 130817 BBG

5X3 Heaving Snatch Balance

Conditioning

30 Second Barbell Hold on Back 225/145#
7 Back Squats 225/145#
30 Second Barbell Hold on Back 225/145#
12 Bar Muscle-ups
60 Second Barbell Hold on Back 225/145#
9 Back Squats 225/145#
60 Second Barbell Hold on Back 225/145#
9 Bar Muscle-ups
90 Second Barbell Hold on Back 225/145#
7 Back Squats 225/145#
90 Second Barbell Hold on Back 225/145#
12 Bar Muscle-ups

For time.

*The BB hold should start and finish in a squat rack. The Back Squats should be performed after the BB hold WITHOUT putting the bar down. Basically, the BB hold, Back Squats, and second BB hold should all be performed unbroken each round.		 15m 40s
Performed as RX
Jonathan Schabruch 08/17/2013 Sheepdog CrossFit Outlaw 130816 Strength

HBBS: 1X6@65%, 1X6@75%, 2X6@80%

Conditioning

3 rounds for time:

30 Alternating pistols
20 Toes to bar
10 Wall Walks
 14m 54s
Performed as RX
Jonathan Schabruch 08/16/2013 Sheepdog CrossFit Outlaw 130814 BBG

15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

Conditioning

12 minute AMRAP of:

10 KB clean & jerk (left) 24/16kg
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg

Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.		 3 rounds 2 reps
Performed as RX
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