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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 03/23/2021 Sheepdog CrossFit None 5 Rounds for time of:
2 Rounds of "Cindy"
15 Power Snatch, 75/55		 14m 04s
Performed as RX
Jonathan Schabruch 03/22/2021 Sheepdog CrossFit None For time:
8 x 200m Sprints

*Rest as needed.		 4m 14s
Performed as RX
Jonathan Schabruch 03/19/2021 Sheepdog CrossFit None 4 rounds of:
10 Dumbbell Front Squats, 50 lbs
10 Dumbbell Push Press, 50 lbs
10 Dumbbell Clean & Jerks, 50 lbs		 0m 01s
Performed as RX
Jonathan Schabruch 03/02/2021 Sheepdog CrossFit None 5 intervals, each interval for time, of:
6 Power Cleans, pick load
6 Shoulder-to-Overheads, pick load
18 Bar Facing Burpees

Rest 3 mins between each interval.

*Use 60% 1RM Clean & Jerk		 9m 12s
Performed as RX
Jonathan Schabruch 03/01/2021 Sheepdog CrossFit None For time:
100 Single-unders
50 Box Jumps, 24"
25 Bar Muscle-ups
50 Toes-to-bar
25 Front Squats, 60% 1RM
100 Single-unders		 15m 13s
Performed as RX
Jonathan Schabruch 02/26/2021 Sheepdog CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 4m 31s
Performed as RX
Jonathan Schabruch 02/25/2021 Sheepdog CrossFit None For time:
Row, 1000 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 750 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m		 16m 02s
Performed as RX
Jonathan Schabruch 02/24/2021 Sheepdog CrossFit Angry Cindy 20:00 AMRAP:
5 Strict Pull-ups
10 Deficit Push-ups, 4 in
15 Squat Box Jumps, 24 in		 10 rounds 12 reps
Performed as RX
Jonathan Schabruch 02/23/2021 Sheepdog CrossFit None For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed		 7m 21s
Performed as RX
Jonathan Schabruch 02/22/2021 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 13m 58s
Performed as RX
Jonathan Schabruch 02/20/2021 Sheepdog CrossFit None 18-15-12-9-6-3 reps for time of:
Chest-to-bar Pull-ups
Russian Kettlebell Swings, 70/53
Box Jumps, 24"/20"		 8m 53s
Performed as RX
Jonathan Schabruch 02/19/2021 Sheepdog CrossFit None Front Squat 1-1-1-1-1-1-1
 225-235-245-255-265-270-255 lbs
Performed as RX
Jonathan Schabruch 02/18/2021 Sheepdog CrossFit None 3 rounds for time of:
20 Power Snatches, 95/65 lbs
Handstand Walk, 5 m
10 Toes-to-bars
Handstand Walk, 5 m
10 Toes-to-bars		 11m 54s
Performed as RX
Jonathan Schabruch 02/17/2021 Sheepdog CrossFit None For 30 minutes:
Run, bike or row		 7,238 m
Performed as RX
Jonathan Schabruch 02/16/2021 Sheepdog CrossFit None With a partner, alternate complete rounds for 3 rounds each of:
55 Double Unders
25 Wall Balls, 20 lbs
15 Knees-to-elbows
15 Deadlifts, 50% 1RM | 195 lbs
Run, 400 m		 30m 35s
Performed as RX
Jonathan Schabruch 02/15/2021 Sheepdog CrossFit Ryan Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.		 16m 39s
Performed as RX
Jonathan Schabruch 02/12/2021 Sheepdog CrossFit None Not for time:
40 Pull-ups, strict
30 Squat Snatch, 55-65% of 1RM
20 Deadlifts, 70% of 1RM		 0m 01s
Performed as RX
Jonathan Schabruch 02/11/2021 Sheepdog CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 7m 46s
Performed as RX
Jonathan Schabruch 02/10/2021 Sheepdog CrossFit None Snatch
1-1-1-1-1-1-1		 165-175-185-175-175-175-175 lbs
Performed as RX
Jonathan Schabruch 02/10/2021 Sheepdog CrossFit None 7 rounds of:
40 Jumping Jacks
25 Air Squats
9 Hollow Rocks		 9m 53s
Performed as RX
Jonathan Schabruch 02/09/2021 Sheepdog CrossFit None 3 Intervals, each for time of:
30m Dumbbell Lunge, 50's/35's
25 GHD Sit-ups
20 Box Jumps, 24"/20"
15 Burpee Box Jump Overs

*Rest 3 minutes between each		 15m 46s
Performed as RX
Jonathan Schabruch 02/08/2021 Sheepdog CrossFit None For time:
Run, 400 m
20 Dumbbell Clean & Jerks, 50 lbs
9 Strict Pull-ups
9 Strict Knees-to-elbows
Run, 400 m
16 Dumbbell Clean & Jerks, 50 lbs
6 Strict Pull-ups
6 Strict Knees-to-elbows
Run, 400 m
12 Dumbbell Clean & Jerks, 50 lbs
3 Strict Pull-ups
3 Strict Knees-to-elbows		 15m 17s
Performed as RX
Jonathan Schabruch 02/05/2021 Sheepdog CrossFit None 5 rounds of:
5 Dumbbell Shoulder Press, 50 lbs
6 Dumbbell Push Press, 50 lbs
max rep Dumbbell Push Jerks, 50 lbs
Rest 2 mins		 49 reps
Performed as RX
Jonathan Schabruch 02/04/2021 Sheepdog CrossFit None 7 rounds for time of:
40 Double Unders
9 Hollow Rocks
9 Back Squats, 115/75 lbs		 9m 17s
Performed as RX
Jonathan Schabruch 02/03/2021 Sheepdog CrossFit None 4 rounds, each round for time, of:
8 Strict Pull-ups
8 Kipping Pull-ups
15 Alternating Front Rack Reverse Lunges, 135 lbs
15 Toes-to-bars
18 Row Calories
Resting 3 mins between each round.		 14m 20s
Performed as RX
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