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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 12/23/2020 Sheepdog CrossFit None For time:
50 Double-unders
15 Dumbbell Push Press
15m Dumbbell Walking Lunge
400m run
15m Dumbbell Walking Lunge
15 Dumbbell Push Press
50 Double-unders

*Rest 3 minutes & repeat.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 12m 12s
Performed as RX
Jonathan Schabruch 12/22/2020 Sheepdog CrossFit None For time:
1 Mile run

Immediately into:

4 Rounds for time of:
25 Push-ups
15 Hang Power Cleans, 95/65
15 V-ups		 15m 56s
Performed as RX
Jonathan Schabruch 12/21/2020 Sheepdog CrossFit None 5 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Bar Facing Burpees
7 Deadlifts, 275/185 lbs		 13m 11s
Performed as RX
Jonathan Schabruch 12/18/2020 Sheepdog CrossFit None 3 rounds of:
18 4 Count Mountain Climbers
15 Ring Rows
12 Overhead Squats, 105 lbs		 8m 53s
Performed as RX
Jonathan Schabruch 12/17/2020 Sheepdog CrossFit None 5 rounds for distance of:
Row, 50 secs / rest 10 secs
Row, 40 secs / rest 20 secs
Row, 30 secs / rest 30 secs
Row, 20 secs / rest 40 secs
Row, 10 secs / rest 50 secs

Complete on a 25 min running clock.		 3,880 m
Performed as RX
Jonathan Schabruch 12/16/2020 Sheepdog CrossFit None 4 rounds of:
Run, 800 m
35 Wall Balls, 20 lbs, 10 ft
12 Chest-to-bar Pull-ups
12 V-ups		 28m 54s
Performed as RX
Jonathan Schabruch 12/15/2020 Sheepdog CrossFit None For time:
200 Double-unders
100 sit-ups
100 Dumbbell Power Snatch, 50/35

Men: One 50-lb. Dumbbell
Women: One 35-lb. Dumbbell		 13m 02s
Performed as RX
Jonathan Schabruch 12/14/2020 Sheepdog CrossFit None Complete as many rounds as possible in 15 mins of:
2 Hang Power Cleans, 185/135 lbs
10 Push-ups
15 Air Squats		 13 rounds 0 reps
Performed as RX
Jonathan Schabruch 12/12/2020 Sheepdog CrossFit None For time:
5 Bar Muscle-ups
20 Shuttle Run, 10 ms
5 Bar Muscle-ups
18 Shuttle Run, 10 ms
5 Bar Muscle-ups
16 Shuttle Run, 10 ms
5 Bar Muscle-ups
14 Shuttle Run, 10 ms
5 Bar Muscle-ups
12 Shuttle Run, 10 ms		 7m 52s
Performed as RX
Jonathan Schabruch 12/11/2020 Sheepdog CrossFit None 5 rounds of:
60 Single Unders
15 Kettlebell Swings, 55 lbs
15 Burpees
10 Strict Handstand Push-ups		 16m 32s
Performed as RX
Jonathan Schabruch 12/09/2020 Sheepdog CrossFit None For time:
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups		 12m 15s
Performed as RX
Jonathan Schabruch 12/08/2020 Sheepdog CrossFit Reverse Interval Nancy 5 intervals, each for time of:
15 Overhead Squats, 95/65
400m Run

*Rest 3 minutes between intervals.		 10m 15s
Performed as RX
Jonathan Schabruch 12/07/2020 Sheepdog CrossFit None 20:00 AMRAP - partners alternate full rounds:
9 Row Calories
7 Hand Release Push-ups
5 Knees-to-elbows		 23 rounds 3 reps
Performed as RX
Jonathan Schabruch 12/04/2020 Sheepdog CrossFit None Deadlift
2-3-5-10-2-3-5-10		 305 lbs
Performed as RX
Jonathan Schabruch 12/03/2020 Sheepdog CrossFit Linchpin Test 6 4 Rounds for time of:
21 Wallballs, 20/14
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Handstand Push-ups		 16m 12s
Performed as RX
Jonathan Schabruch 12/02/2020 Sheepdog CrossFit None 6 Intervals, each for time of:
10/7 Calories, Row
100m Dumbbell Farmer's Carry
10 Dumbbell Push Press
10/7 Calories, Row

*Rest 2 minutes between each.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 18m 43s
Performed as RX
Jonathan Schabruch 12/01/2020 Sheepdog CrossFit None Two Partner team workout:
Round 1:
Run 400m together
Partner 1 - 15 Squat Cleans @ 135#
Partner 2 - 15 Turkish Getups @ 55#
(Partners work at the same time)
Then split reps of:
50 Toe to bar
50 KB Swing @ 55#
(One person works at a time)
Round 2:
Run 400m together
Partner 1 - 15 Turkish Getups @ 55#
Partner 2 - 15 Squat Cleans @ 135#
Then split reps of:
100 Double Unders
100 Situps
100 calorie Row
(One person works at a time)
Finally, do 30 burpees together		 28m 18s
Performed as RX
Jonathan Schabruch 11/30/2020 Sheepdog CrossFit None For time:
100 Double-unders
30 Knees-to-elbows
15 Back Squats, 65% of 1RM
100 Double-unders
24 Knees-to-elbows
12 Back Squats, 65% of 1RM
100 Double-unders
18 Knees-to-elbows
9 Back Squats, 65% of 1RM		 13m 26s
Performed as RX
Jonathan Schabruch 11/27/2020 Sheepdog CrossFit None 3 Rounds for time of:
200m Run
10m Dumbbell Lunge
5 Ring Muscle-ups
200m Run
10 Dumbbell Thrusters
5 Ring Muscle-ups

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 13m 19s
Performed as RX
Jonathan Schabruch 11/25/2020 Sheepdog CrossFit None In 3 mins:
Run, 400 m
max reps in remaining time Pull-ups
-- Rest 1 min --
In 3 mins:
Run, 400 m
max reps in remaining time Clean & Jerks, 155/105 lbs
-- Rest 1 min --
In 3 mins:
Run, 400 m
max reps in remaining time Pull-ups
-- Rest 1 min --
In 3 mins:
Run, 400 m
max reps in remaining time Clean & Jerks, 155/105 lbs		 77 reps
Performed as RX
Jonathan Schabruch 11/24/2020 Sheepdog CrossFit None For time:
400m run
21 Burpees, bar-facing
400m run
15 Burpees, bar-facing
400m run
9 Burpees, bar-facing		 7m 37s
Performed as RX
Jonathan Schabruch 11/23/2020 Sheepdog CrossFit None Teams of 2
3 rounds for time of:
Partner A:
10 Overhead Squats, 65% 1RM
Row, 1000 m
Partner B:
10 Overhead Squats, 65% 1RM
Row, 1000 m		 28m 17s
Performed as RX
Jonathan Schabruch 11/20/2020 Sheepdog CrossFit None 15:00 AMRAP:
3 Chest-to-bar Pull-ups
6 Hand Release Push-ups
9 Russian Kettlebell Swings, 70 lbs
12 Wall Balls, 20 lbs		 10 rounds 1 reps
Performed as RX
Jonathan Schabruch 11/19/2020 Sheepdog CrossFit Linchpin Test 7 4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145		 10m 15s
Workout Scaled
Jonathan Schabruch 11/18/2020 Sheepdog CrossFit None "Death by Calories"
Row

*With a running clock row 1 calorie in the 1st minute, 2 calories in the 2nd minute, 3 calories in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required calories in the appropriate minute. 		17 rounds 17 reps
Performed as RX
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