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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 08/06/2024 Sheepdog CrossFit None Every 30 seconds for 15 minutes:

1 squat snatch		 145 lbs
Performed as RX
Jonathan Schabruch 08/05/2024 Sheepdog CrossFit None 5 rounds of:
Row, 250 m
100 Single Unders
10 Strict Pull-ups
Side Plank, 1 min		 19m 15s
Performed as RX
Jonathan Schabruch 08/03/2024 Sheepdog CrossFit None Two rounds not for time:
Run 800m
20 thrusters, 20# DBs
Run 800m
1 minute plank on DBs		 2 rounds 0 reps
Performed as RX
Jonathan Schabruch 08/01/2024 Sheepdog CrossFit None 5 man team, one per station.

250m row
Bench press, 165#
20 kettlebell swings, 53#
15 back extensions
30s plank hold

Score is bench press reps 		272 reps
Performed as RX
Jonathan Schabruch 07/31/2024 Sheepdog CrossFit None Hang power cleans, 135
Burpees over bar

Two sprints with a partner. Too much to explain. 		8m 05s
Performed as RX
Jonathan Schabruch 07/30/2024 Sheepdog CrossFit None Back Squat
1-1-1-1-1-1-1		 225-245-265-275-285-295-300 lbs
Performed as RX
Jonathan Schabruch 07/29/2024 Sheepdog CrossFit None EMOM 28 minutes of:
Min 1: Bar Muscle-ups
Min 2: Strict Press
Min 3: Jump Rope
Min 4: Rest
Min 5: Hollow Rocks
Min 6: Air Bike
Min 7: Rest
Min 8: Chest-to-bar Pull-ups
Min 9: Push Press
Min 10: Jump Rope
Min 11: Rest
Min 12: Hollow Rocks
Min 13: Air Bike
Min 14: Rest		 28m 00s
Performed as RX
Jonathan Schabruch 07/26/2024 Sheepdog CrossFit None Run, 800 m
40 Double Dumbbell Squats, 50 lbs
40 Strict Pull-ups
Dumbbell Farmer Carry, 50 lbs, 400 m
Run, 800 m		 23m 27s
Performed as RX
Jonathan Schabruch 07/25/2024 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 bench press, 185#

After each set, do four movements from the deck of cards. Movements were 70# KBS, 24 box jumps, sit ups, and ring rows.

Not for time. 		0m 01s
Performed as RX
Jonathan Schabruch 07/24/2024 Sheepdog CrossFit None With a partner complete:
60 Russian KBs at 53#
50 Russian KBs at 53#
40 Russian KBs at 53#
30 Russian KBs at 53#
20 Russian KBs at 53#

Partition KB swings as you wish.
Run 400 meters together as a team after each set of KB swings.

Your team cannot take off on the run until all KB swings are completed.		 14m 39s
Performed as RX
Jonathan Schabruch 07/23/2024 Sheepdog CrossFit None 21-15-9 reps of:
Pull-up
Burpee		 3m 48s
Performed as RX
Jonathan Schabruch 07/22/2024 Sheepdog CrossFit None 5 rounds of:
15 Wall Balls, 20 lbs, 10 ft
15 Row Calories
-- then --
Rest, 5 mins
-- then --
50 Thrusters, 45 lbs
50 Assault Bike Calories		 20m 29s
Performed as RX
Jonathan Schabruch 07/18/2024 Sheepdog CrossFit None
10-9-8-7-6-5 reps of:
L Arm Kettlebell Snatch, 55 lbs
R Arm Kettlebell Snatch, 55 lbs
Box Jump, 24 in		 7m 06s
Performed as RX
Jonathan Schabruch 07/17/2024 Sheepdog CrossFit None 5 rounds of:
30 Hollow Rocks
12 Strict Dips
12 Kickstand Squats, 40 lbs
12 Kickstand Squats, 40 lbs
6 Bar Muscle-ups		 14m 35s
Performed as RX
Jonathan Schabruch 07/15/2024 Sheepdog CrossFit None Every 3 mins for 30 mins:
12 Assault Bike Calories		 5m 39s
Performed as RX
Jonathan Schabruch 07/12/2024 Sheepdog CrossFit None 25 Strict Chest-to-bar Pull-ups
50 Front Rack Reverse Lunges, 95 lbs
75 Sit-ups
Assault Bike, 5000 m
75 Sit-ups
50 Front Rack Reverse Lunges, 95 lbs
25 Strict Chest-to-bar Pull-ups		 28m 04s
Performed as RX
Jonathan Schabruch 07/11/2024 Sheepdog CrossFit None 100 Single Unders
20 Clean & Jerks, 115 lbs
75 Single Unders
15 Clean & Jerks, 115 lbs		 4m 27s
Performed as RX
Jonathan Schabruch 07/09/2024 Sheepdog CrossFit None For time:
3 x 800m run

Rest as needed.		 9m 03s
Performed as RX
Jonathan Schabruch 07/05/2024 Sheepdog CrossFit None 5 x 100m swim 6m 35s
Performed as RX
Jonathan Schabruch 07/04/2024 Sheepdog CrossFit None 30 V-ups
15 Alternating Reverse Lunges, 135 lbs
24 V-ups
12 Alternating Reverse Lunges, 135 lbs
18 V-ups
9 Alternating Reverse Lunges, 135 lbs
12 V-ups
6 Alternating Reverse Lunges, 135 lbs
6 V-ups
3 Alternating Reverse Lunges, 135 lbs		 135 lbs
Performed as RX
Jonathan Schabruch 07/02/2024 Sheepdog CrossFit None Amrap 3 minutes of:
10 Box Jumps, 20"
10 Pull-ups

Rest 3 minutes, then...

Amrap 3 minutes of:
5 Box Jumps, 20"
5 Pull-ups		 11 rounds 5 reps
Performed as RX
Jonathan Schabruch 06/28/2024 Sheepdog CrossFit None For time:
10 x 125m Row		 3m 59s
Performed as RX
Jonathan Schabruch 06/28/2024 Sheepdog CrossFit None BENCH PRESS 2-1-1-1-1-3 225-245-265-255-245-235 lbs
Performed as RX
Jonathan Schabruch 06/26/2024 Sheepdog CrossFit None 4 Rounds, not for time of:
8 Ring Muscle-ups
40 sec Plank Hold, R-side
1 Min Jump Rope, any style
40 sec Plank Hold, L-side
1 Min Jump Rope, any style		 21m 50s
Performed as RX
Jonathan Schabruch 06/25/2024 Sheepdog CrossFit None 30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95		 60 reps
Performed as RX
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