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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 09/07/2021 Sheepdog CrossFit None For time:
Run, 800 m
30 V-ups
Run, 800 m
Plank Hold, 2 mins
Run, 800 m
30 Sit-ups		 14m 50s
Performed as RX
Jonathan Schabruch 09/06/2021 Sheepdog CrossFit None 7 rounds of:
7 Burpee Box Jump Overs, 24 in
7 Thrusters, 95 lbs
7 Pull-ups		 11m 24s
Performed as RX
Jonathan Schabruch 09/03/2021 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 5m 33s
Performed as RX
Jonathan Schabruch 09/02/2021 Sheepdog CrossFit None For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed		 7m 20s
Performed as RX
Jonathan Schabruch 09/01/2021 Sheepdog CrossFit None 30 rounds for time of:
1 Clean & Jerk, 155 lbs
1 Muscle-up		 14m 30s
Performed as RX
Jonathan Schabruch 08/31/2021 Sheepdog CrossFit None 3 rounds of:
Dumbbell Farmers Carry, 50 lbs, 100 m
55 Double Unders
35 Sit-ups
25 Goblet Squats, 50 lbs
6 Shuttle Runs, 50 m		 15m 49s
Performed as RX
Jonathan Schabruch 08/30/2021 Sheepdog CrossFit None EMOM 20 minutes:
10 Dumbbell Burpees, 50 lbs
10 Dumbbell Thrusters, 50 lbs
Sprint, 100 m
Rest 1 min		 18m 22s
Performed as RX
Jonathan Schabruch 08/28/2021 Sheepdog CrossFit None 9-12-15 reps of:
Toes-to-bar
Dumbbell Push Jerk, 50 lbs

Rest 5 minutes, then

12-10-8 reps of:
Toes-to-bar
Dumbbell Push Jerk, 50 lbs		 5m 27s
Performed as RX
Jonathan Schabruch 08/27/2021 Sheepdog CrossFit None 3 x 800m run

Rest as needed. 		8m 37s
Performed as RX
Jonathan Schabruch 08/26/2021 Sheepdog CrossFit None 3 rounds of:
9 Sandbag Snatches, 75 lbs
4 Shuttle Runs, 50 m

Rest 5 minutes, then

3 rounds of:
9 Sandbag Cleans, 75 lbs
4 Shuttle Runs, 50 m		 12m 31s
Performed as RX
Jonathan Schabruch 08/25/2021 Sheepdog CrossFit None 50 Box Jumps, 24 in
50 Pull Up (Jumping)s
50 Kettlebell Swings, 35 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45 lbs
Plank Hold, 2 mins
50 Wall Balls, 20 lbs
50 Burpees
50 Double Unders		 23m 47s
Performed as RX
Jonathan Schabruch 08/24/2021 Sheepdog CrossFit None 4 rounds of:
10 Dumbbell Squats, 50 lbs
Dumbbell Walking Lunge, 50 lbs, 10 m
20 Bulgarian Split Squats, 50 lbs
Rest 2 mins		 100 lbs
Performed as RX
Jonathan Schabruch 08/23/2021 Sheepdog CrossFit None For time:
75 Pull-ups
75 Push-ups
75 Front Squats, 75 lbs
75 Hang Power Cleans, 75 lbs
75 Push Press, 75 lbs
75 V-ups
75 Double Unders		 31m 15s
Performed as RX
Jonathan Schabruch 08/21/2021 Sheepdog CrossFit None Death by burpees

1 burpee the first minute, 2 burpees the second minute, etc until you are unable to complete the minute. 		16 rounds 16 reps
Performed as RX
Jonathan Schabruch 08/20/2021 Sheepdog CrossFit None EMOM 20 minutes:
1 squat snatch		 145-155-160-165 lbs
Performed as RX
Jonathan Schabruch 08/19/2021 Sheepdog CrossFit None 15:00 AMRAP:
30 Double Unders
15 Air Squats
10 V-ups
5 Ring Dips		 10 rounds 9 reps
Performed as RX
Jonathan Schabruch 08/18/2021 Sheepdog CrossFit None Deadlift 5-5-5-5 315-325-335-335 lbs
Performed as RX
Jonathan Schabruch 08/17/2021 Sheepdog CrossFit None Run, 1000 m
20 Strict Handstand Push-ups
20 Strict Ring Pull-ups
Run, 800 m
16 Strict Handstand Push-ups
16 Strict Ring Pull-ups
Run, 600 m
12 Strict Handstand Push-ups
12 Strict Ring Pull-ups
Run, 400 m
8 Strict Handstand Push-ups
8 Strict Ring Pull-ups
Run, 200 m
4 Strict Handstand Push-ups
4 Strict Ring Pull-ups		 23m 33s
Performed as RX
Jonathan Schabruch 08/16/2021 Sheepdog CrossFit None Clean and jerk
4-4-4-4-4		 165-165-165-165-165 lbs
Performed as RX
Jonathan Schabruch 08/14/2021 Sheepdog CrossFit None Every 1 min for 35 mins, alternating between:
Shuttle Sprints, 10 m, 40 secs
L-Sit, 20 secs
Broad Jumps, 30 secs
Plank Hold, 30 secs
Rest 1 min		 161 reps
Performed as RX
Jonathan Schabruch 08/13/2021 Sheepdog CrossFit None 6-9-12-9-6 reps of:
Lateral Bar Burpee
Front Squat, 185 lbs
Chest-to-ring Pull-up		 17m 27s
Performed as RX
Jonathan Schabruch 08/12/2021 Sheepdog CrossFit None Each for time:
Run: 10x 100 m

Rest as needed between efforts.		 2m 26s
Performed as RX
Jonathan Schabruch 08/11/2021 Sheepdog CrossFit Covid Part 2 081121 4 Rounds for time of:
20 Med-ball cleans
12 V-ups
9 Clean and jerks (50# Dumbbells or 115# Barbell)		 10m 24s
Performed as RX
Jonathan Schabruch 08/10/2021 Sheepdog CrossFit None 2 rounds of:
40 Dumbbell Deadlifts, 50 lbs
15 Dumbbell Facing Burpees
10 Renegade Rows, 50 lbs		 10m 35s
Performed as RX
Jonathan Schabruch 08/09/2021 Sheepdog CrossFit None 4 rounds for quality of:
12 Dumbbell Squats, 50/35 lbs
R Arm Dumbbell Overhead Lunge, 50/35 lbs, 5 reps
L Arm Dumbbell Overhead Lunge, 50/35 lbs, 5 reps
Max Dumbbell Shoulder Press, 50/35 lbs		 18 reps
Performed as RX
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