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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 08/13/2013 Sheepdog CrossFit Outlaw 130812 BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 rest 90 sec.

Conditioning

3 rounds for time and reps of:

3:00 to complete-

Run 400m (all out)
ME Muscle-Ups in the remaining time

Rest 2:00 after each round.

*Note: Each 400m run should be all out. Do not strategize to allow for more MU.		 33 reps
Performed as RX
Jonathan Schabruch 08/13/2013 Sheepdog CrossFit Outlaw 130813 Strength

HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% rest 2 minutes.

Conditioning

3 rounds for time of:

50 Double-Unders
20 Steps OH Lunges in place 115/75#
25 Burpees		 13m 28s
Performed as RX
Jonathan Schabruch 08/12/2013 Sheepdog CrossFit Outlaw 130810 BBG

1RM Split jerk

Conditioning

3 rounds:

400m Run with plate 45/25#
5 Snatches 165/110#

For time.		 15m 41s
Performed as RX
Jonathan Schabruch 08/11/2013 Sheepdog CrossFit Outlaw 130809 Strength

HBBS: 1X8@65%, 70%, 75%, 80% this is 4 sets total @ increasing percentages, rest 2 minutes.

Conditioning

AMRAP 12 mins:

Ascending ladder of:
3 Thrusters 115/75#
3 Box jumps 30/24
3 C2B
6 Thrusters 115/75#
6 Box jumps 30/24
6 C2B
9 Thrusters 115/75#
9 Box jumps 30/24
9 C2B
.until 12 mins is over.		 135 reps
Performed as RX
Jonathan Schabruch 08/09/2013 Sheepdog CrossFit CrossFit.com 130731 Shoulder Press 5-5-5-5-5 reps
 135-145(4)-140(4)-135-135 lbs
Performed as RX
Jonathan Schabruch 08/07/2013 Sheepdog CrossFit None Five rounds for time of:

15 Lateral box jump-overs, 24 inch box
115 pound Push press, 15 reps

Rest 2 minutes between rounds

Lateral jumps should be completed with a touch on top of the box.

 12m 32s
Performed as RX
Jonathan Schabruch 08/06/2013 Sheepdog CrossFit The Cinco 1 Three rounds of:
405 pound Deadlift, 5 reps
5 One-legged squats with a 1.5 pood kettlebell, left leg
5 One-legged squats with a 1.5 pood kettlebell, right leg
Then,
90 foot handstand walk		 8m 35s
Workout Scaled
Jonathan Schabruch 08/05/2013 Sheepdog CrossFit 2013 CrossFit Games Event 9 Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
 14m 38s
Performed as RX
Jonathan Schabruch 08/03/2013 Sheepdog CrossFit CrossFit.com 130725 For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters		 11m 03s
Performed as RX
Jonathan Schabruch 08/01/2013 Sheepdog CrossFit Legless For time:
95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent		 14m 36s
Performed as RX
Jonathan Schabruch 07/31/2013 Sheepdog CrossFit IPS Chipper For time:
100 Single Unders
50 Hand Release Push-ups
35 Box Jumps, 24 inch box
20 Burpees
Run 400 meters
20 Wall Ball Shots
35 Sit-ups
50 Overhead Squats, PVC Pipe
100 Single Unders		 10m 05s
Performed as RX
Jonathan Schabruch 07/30/2013 Sheepdog CrossFit None Seven rounds for reps of:

Two minute AMRAP:
30 Double-Unders
15 Chest-to-bar Pull-ups
As many burpees as possible for the remainder of the two minutes.

Rest 1 minute between rounds.

Post number of burpees completed for each round in comments.

 102 reps
Performed as RX
Jonathan Schabruch 07/29/2013 Sheepdog CrossFit CrossFit.com 130723 For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
 10m 21s
Performed as RX
Jonathan Schabruch 07/28/2013 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 52 reps
Workout Scaled
Jonathan Schabruch 07/27/2013 Sheepdog CrossFit 2011 CrossFit Games Event 3 For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep		 11m 38s
Performed as RX
Jonathan Schabruch 07/26/2013 Sheepdog CrossFit None Snatch 1-1-1-1-1 reps 135-165-185-195-205 lbs
Performed as RX
Jonathan Schabruch 07/26/2013 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 11m 57s
Performed as RX
Jonathan Schabruch 07/24/2013 Sheepdog CrossFit CrossFit.com 130715 Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees		 4m 57s
Performed as RX
Jonathan Schabruch 07/24/2013 Sheepdog CrossFit None Split Jerk 1-1-1-1-1-1-1 reps 195-205-215-225-235-245-255 lbs
Performed as RX
Jonathan Schabruch 07/22/2013 Sheepdog CrossFit None As many rounds as possible in five minutes of:
185 pound Power Clean, 2 reps
5 Burpees		 10 rounds 0 reps
Performed as RX
Jonathan Schabruch 07/22/2013 Sheepdog CrossFit None Two rounds for reps of:
1 minute of hand release push ups
Rest 30 seconds
1 minute of sit ups
Rest 30 seconds
1 minute of squats
Rest 30 seconds
1 minute of pull ups
Rest 30 seconds		 303 reps
Performed as RX
Jonathan Schabruch 07/20/2013 Sheepdog CrossFit CrossFit.com 130712 155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
 7m 04s
Performed as RX
Jonathan Schabruch 07/19/2013 Sheepdog CrossFit 2009 CrossFit Games Event 8 For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead		 25m 47s
Performed as RX
Jonathan Schabruch 07/18/2013 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 305-315(0)-315(0) lbs
165(0)-165(0)-155 lbs
315-345-395 lbs
Performed as RX
Jonathan Schabruch 07/17/2013 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 4m 03s
Performed as RX
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