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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 05/31/2023 Sheepdog CrossFit Rannie Combined Annie and Randy.

50-40-30-20-10
Double unders
Sit ups
*15 power snatches after each round (75#)		 11m 02s
Performed as RX
Jonathan Schabruch 05/30/2023 Sheepdog CrossFit PFQ Wearing BDU pants and boots

Run 800m

Run 400m wearing a plate carrier and gas mask while carrying two 25-lb dumbbells

Complete as many burpees as possible in 3 minutes

Complete as many squats as possible in 2 minutes, with plate carrier and gas mask

Complete as many pull ups as possible in one minute- first five must be strict

Rest 3 minutes between each exercise 		79 reps
Performed as RX
Jonathan Schabruch 05/29/2023 Sheepdog CrossFit Maupin 4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats		 34m 44s
Performed as RX
Jonathan Schabruch 05/26/2023 Sheepdog CrossFit None 3 rounds as a 5 person team. Each starts at a different station and rotate when all are finished.
20 Burpees
20 Walking Lunges
20 Back Extensions
20 Wall Balls, 10 lbs, 10 ft
Rest		 15m 44s
Performed as RX
Jonathan Schabruch 05/25/2023 Sheepdog CrossFit None Run 800m

Run 800m wearing a gas mask

Run 800m carrying 20 lb dumbbells

Rest as needed between runs		 1.50 mi
Performed as RX
Jonathan Schabruch 05/24/2023 Sheepdog CrossFit None For time:
10 Overhead Squats, 50% 1RM
250m Row
(3 minute rest)
8 Overhead Squats, 60% 1RM
250m Row
(3 minute rest)
6 Overhead Squats, 70% 1RM
250m Row
(3 minute rest)
4 Overhead Squats, 80% 1RM
250m Row
(3 minute rest)
2 Overhead Squats, 90% 1RM
250m Row		 21m 02s
Performed as RX
Jonathan Schabruch 05/23/2023 Sheepdog CrossFit None 3 rounds of:
Run, 400 m
21 Kettlebell Swings, 24 kg
12 Strict Chin-ups		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 05/22/2023 Sheepdog CrossFit None 8:00 AMRAP:
4 Clean & Jerks, 135 lbs
2 Ring Muscle-ups		 8 rounds 1 reps
Performed as RX
Jonathan Schabruch 05/18/2023 Sheepdog CrossFit None Run, 1 mi
50 Wall Balls, 20 lbs, 10 ft
50 Hollow Rocks
Row, 1000 m
50 Hollow Rocks
50 Wall Balls, 20 lbs, 10 ft
Run, 1 mi		 29m 01s
Performed as RX
Jonathan Schabruch 05/17/2023 Sheepdog CrossFit None Front Squat
2-3-5-10-2-3-5-10		 205-205-205-205-205-205-205-185 lbs
Performed as RX
Jonathan Schabruch 05/16/2023 Sheepdog CrossFit None Amrap 20 minutes of:
5 Bar Muscle-ups
40 Double-unders
30 Sit-ups
200m Shuttle Run (50x4)		 6 rounds 1 reps
Performed as RX
Jonathan Schabruch 05/12/2023 Sheepdog CrossFit None E3MOM x 21 min of:
5 Power Cleans		 165-165-165-170-175-175-180 lbs
Performed as RX
Jonathan Schabruch 05/11/2023 Sheepdog CrossFit None For time:
2400m, Air Bike
15 Ring Muscle-ups
2400m, Air Bike
25m Handstand Walk
2400m, Air Bike
35 Push Press, 135/95		 22m 24s
Performed as RX
Jonathan Schabruch 05/10/2023 Sheepdog CrossFit Jorge For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps		 12m 34s
Performed as RX
Jonathan Schabruch 05/09/2023 Sheepdog CrossFit None For time:
10 x 100m sprints

*Rest as needed		 10 rounds 0 reps
Performed as RX
Jonathan Schabruch 05/08/2023 Sheepdog CrossFit None Clean & Jerk
4-4-4-4-4

*Goal is power clean & jerk		 170-180-185-190-195 lbs
Performed as RX
Jonathan Schabruch 05/05/2023 Sheepdog CrossFit None 3 person team completes 6,000m on the rower.

While one person rows, one runs 400m, and one holds a plank for as long as possible. Rotate when the runner returns. 		24m 52s
Performed as RX
Jonathan Schabruch 05/04/2023 Sheepdog CrossFit None Back Squat 15-10-5 205-225-255 lbs
Performed as RX
Jonathan Schabruch 05/03/2023 Sheepdog CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 8m 36s
Performed as RX
Jonathan Schabruch 05/02/2023 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 08s
Performed as RX
Jonathan Schabruch 05/01/2023 Sheepdog CrossFit None EMOM 24 minutes of:
Min 1: Double KB Reverse Lunge
Min 2: Rest
Min 3: V-ups
Min 4: Rest
Min 5: Strict Pull-ups
Min 6: Rest
Min 7: Box Jumps, 24"/20"
Min 8: Rest

Men: Two 53-lb kettlebells		 276 reps
Performed as RX
Jonathan Schabruch 04/28/2023 Sheepdog CrossFit Ingrid 10 rounds for time, or not:
3 Power Snatches, 135/95
3 Bar-over Burpees

Lateral burpees 		7m 09s
Performed as RX
Jonathan Schabruch 04/27/2023 Sheepdog CrossFit None Two man team, alternating exercises

6 Rounds for time of:
12 Push Press, 135
12 Toes-to-bar
15/10 Calories, Air Bike

6 Rounds for time of:
9 Push Press, 135
9 Toes-to-bar
12/8 Calories, Air Bike

*Rest 3 minutes between each.		 22m 56s
Performed as RX
Jonathan Schabruch 04/25/2023 Sheepdog CrossFit None Amrap 20 minutes of:
300m Row
200m Run or 600m Assault bike
100m Farmer's Carry
75 Single-unders

Men: Two 50-lb dumbbells		 4 rounds 298 reps
Performed as RX
Jonathan Schabruch 04/24/2023 Sheepdog CrossFit Air Force For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

Every 1 min (starting at 0:00) complete:
4 Burpees		 8m 22s
Performed as RX
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