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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 02/10/2023 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 5m 56s
Performed as RX
Jonathan Schabruch 02/09/2023 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 15m 46s
Performed as RX
Jonathan Schabruch 02/08/2023 Sheepdog CrossFit None Deadlift 2-2-2-2-2-2-2 245-265-285-305-315-295-295 lbs
Performed as RX
Jonathan Schabruch 02/07/2023 Sheepdog CrossFit None In 10 mins:
Run, 1 mi
max rep Clean & Jerks, 135 lbs | 18
Rest 3 mins
-- then --
In 7 mins:
Run, 800 m
max rep Power Snatches, 115 lbs | 21
Rest 3 mins
-- then --
In 4 mins:
Run, 400 m
max rep Thrusters, 95 lbs | 26		 65 reps
Performed as RX
Jonathan Schabruch 02/06/2023 Sheepdog CrossFit None 5 rounds of:
15 Kettlebell Swings, 70 lbs
15 Burpees		 8 rounds 17 reps
Performed as RX
Jonathan Schabruch 02/03/2023 Sheepdog CrossFit None Clean & Jerk 1-1-1-1-1-1-1 185-195-205-205-205-195-185 lbs
Performed as RX
Jonathan Schabruch 02/02/2023 Sheepdog CrossFit None With a partner, alternating rounds.
16 rounds of:
9 Thrusters, 95 lbs
35 Double Unders		 13m 23s
Performed as RX
Jonathan Schabruch 02/01/2023 Sheepdog CrossFit None For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed		 7m 50s
Performed as RX
Jonathan Schabruch 01/31/2023 Sheepdog CrossFit None 3 rounds of:
Assault Bike, 2400 m
30 Sit-ups
20 Alternating Front Rack Reverse Lunges, 95 lbs		 18m 48s
Performed as RX
Jonathan Schabruch 01/30/2023 Sheepdog CrossFit None 15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar pull-up		 6m 52s
Performed as RX
Jonathan Schabruch 01/28/2023 Sheepdog CrossFit None Back Squat 5-5-5-5-5 185-205-225-225-225 lbs
Performed as RX
Jonathan Schabruch 01/27/2023 Sheepdog CrossFit None 2 Rounds for time, or not:
100 Single-unders
5 Bar Muscle-ups

2 Rounds for time, or not:
50 Burpees
5 Bar Muscle-ups

2 Rounds for time, or not:
50 V-ups
5 Bar Muscle-ups

*Rest 2 minutes between workouts.		 22m 56s
Performed as RX
Jonathan Schabruch 01/26/2023 Sheepdog CrossFit 1776 For Time (in a Team of Four)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.		 24m 44s
Performed as RX
Jonathan Schabruch 01/24/2023 Sheepdog CrossFit None Every 3 mins for 30 mins:
12 Assault Bike Calories		 6m 35s
Performed as RX
Jonathan Schabruch 01/23/2023 Sheepdog CrossFit None 5 rounds of:
Run, 400 m
15 Thrusters, 65 lbs
12 Pull-ups		 17m 22s
Performed as RX
Jonathan Schabruch 01/21/2023 Sheepdog CrossFit None 5 rounds of:
Run, 400 m
7 Strict Pull-ups
14 Kettlebell Stiff Leg Deadlifts, 32 kg
7 Box Jumps, 30 in		 16m 27s
Performed as RX
Jonathan Schabruch 01/17/2023 Sheepdog CrossFit None Run, 600 m
60 Kettlebell Front Rack Lunges, 55 lbs
50 Sit-ups
25 Pull-ups
40 Sit-ups
20 Pull-ups
30 Sit-ups
15 Pull-ups
20 Sit-ups
10 Pull-ups
10 Sit-ups
5 Pull-ups		 20m 48s
Performed as RX
Jonathan Schabruch 01/16/2023 Sheepdog CrossFit None Shoulder Press 5-5-5-5-5-5-5 45-65-85-95-105-110-115 lbs
Performed as RX
Jonathan Schabruch 01/14/2023 Sheepdog CrossFit None Amrap 4 minutes of:
4 Thrusters, 95/65
4 Russian KB Swing, 53/35

Amrap 5 minutes of:
5 Push Press, 115/75
5 Pull-ups

Amrap 6 minutes of:
6 Toes-to-bar
6 Burpees

*Rest 5 minutes between each		 20 rounds 5 reps
Performed as RX
Jonathan Schabruch 01/12/2023 Sheepdog CrossFit None 5 rounds of:
20 Medicine Ball Cleans, 20 lbs
15 Ring Rows		 5 rounds 0 reps
Performed as RX
Jonathan Schabruch 01/11/2023 Sheepdog CrossFit None 3 Rounds for time, or not:
400m Run
15 Bench Press, 135/95
15 Knees-to-elbows
 9m 57s
Performed as RX
Jonathan Schabruch 01/09/2023 Sheepdog CrossFit None 5 rounds of:
15 V-ups
12 Assault Bike Calories
9 Chest-to-bar Pull-ups		 12m 46s
Performed as RX
Jonathan Schabruch 01/05/2023 Sheepdog CrossFit None Every 3 minutes for 30 minutes:
Assault bike 0.4 miles		 10m 03s
Performed as RX
Jonathan Schabruch 01/04/2023 Sheepdog CrossFit None 3 rounds of:
30 Overhead Squats, 45 lbs
50 Double Unders		 6m 13s
Performed as RX
Jonathan Schabruch 01/03/2023 Sheepdog CrossFit None 3 rounds of:
Row, 500 m
21 Back Extensions
21 Box Jumps, 20 in		 11m 10s
Performed as RX
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