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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 01/29/2013 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 100 reps
Performed as RX
Jonathan Schabruch 01/28/2013 Sheepdog CrossFit CrossFit.com 130110 Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.		 0m 01s
Performed as RX
Jonathan Schabruch 01/27/2013 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 8m 05s
Performed as RX
Jonathan Schabruch 01/25/2013 Sheepdog CrossFit 2012 ODT WOD For time:
126 Burpee box jumps, 24 inch box

If you have a ten pound vest or body armor, wear it. 		12m 20s
Performed as RX
Jonathan Schabruch 01/24/2013 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 25m 22s
Performed as RX
Jonathan Schabruch 01/22/2013 Sheepdog CrossFit Split Jerk 7X1 Split Jerk 1-1-1-1-1-1-1 reps 185-205-215-225-235-245-255(0) lbs
Performed as RX
Jonathan Schabruch 01/21/2013 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 26 rounds 16 reps
Performed as RX
Jonathan Schabruch 01/18/2013 Sheepdog CrossFit CrossFit.com 130105 Overhead Squat 3-3-3-3-3 reps 165-175-185-195(1)-190(2) lbs
Performed as RX
Jonathan Schabruch 01/17/2013 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 11s
Performed as RX
Jonathan Schabruch 01/16/2013 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 8m 47s
Performed as RX
Jonathan Schabruch 01/13/2013 Sheepdog CrossFit CrossFit.com 130101 Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball		 10m 07s
Performed as RX
Jonathan Schabruch 01/12/2013 Sheepdog CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 21m 15s
Performed as RX
Jonathan Schabruch 01/11/2013 Sheepdog CrossFit CrossFit.com 111222 For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps		 13m 17s
Performed as RX
Jonathan Schabruch 01/09/2013 Sheepdog CrossFit CrossFit.com 121228 Thruster 1-1-1-1-1-1-1 reps 175-185-195-205-210-215(0)-215(0) lbs
Performed as RX
Jonathan Schabruch 01/08/2013 Sheepdog CrossFit CrossFit.com 121227 Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps		 33m 07s
Performed as RX
Jonathan Schabruch 01/05/2013 Sheepdog CrossFit CrossFit.com 121224 Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps		 16m 48s
Performed as RX
Jonathan Schabruch 01/02/2013 Sheepdog CrossFit CrossFit.com 121221 Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows		 7m 15s
Performed as RX
Jonathan Schabruch 12/31/2012 Sheepdog CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 20m 16s
Performed as RX
Jonathan Schabruch 12/30/2012 Sheepdog CrossFit CrossFit.com 121220 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood		 9 rounds 25 reps
Performed as RX
Jonathan Schabruch 12/28/2012 Sheepdog CrossFit CrossFit.com 121219 Back squat 5-5
Back squat 3-3-3
Back squat 1-1-1-1-1 reps		 235-245 lbs
255-265-275 lbs
285-290-0-0-0 lbs
Performed as RX
Jonathan Schabruch 12/27/2012 Sheepdog CrossFit CrossFit.com 121217 Five rounds for time of:
5 Back squats
10 GHD sit-ups		 6m 25s
Performed as RX
Jonathan Schabruch 12/26/2012 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".		 49 reps
Workout Scaled
Jonathan Schabruch 12/21/2012 Sheepdog CrossFit CrossFit.com 121215 Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box		 6 rounds 15 reps
Performed as RX
Jonathan Schabruch 12/20/2012 Sheepdog CrossFit CrossFit.com 121213 For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent		 16m 16s
Performed as RX
Jonathan Schabruch 12/19/2012 Sheepdog CrossFit CrossFit.com 121212 Zercher squat 2-2-2-2-2-2-2-2-2-2 reps 135-155-165-175-185-195-205-215-225-235 lbs
Performed as RX
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