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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 05/07/2024 Sheepdog CrossFit None 3 Rounds for time of:
50 reverse lunges
400m Run

Rest 3 minutes

50 Hollow Rocks
5 Rope Climbs, 15 ft.
40 hollow rocks
4 rope climbs
30 hollow rocks
3 rope climbs
0m 01s
Performed as RX
Jonathan Schabruch 05/06/2024 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		 12m 19s
Performed as RX
Jonathan Schabruch 05/03/2024 Sheepdog CrossFit None Row, 1500 m
Rest 3 mins
Assault Bike, 3600 m
Rest 3 mins
Row, 1500 m
Rest 3 mins
Run, 1200 m		 34m 28s
Performed as RX
Jonathan Schabruch 05/02/2024 Sheepdog CrossFit None BENCH PRESS 2-1-1-1-1-3-5-7-10-11 205-225-235-245-260-225-205-185-165-145 lbs
Performed as RX
Jonathan Schabruch 05/01/2024 Sheepdog CrossFit None 5 Rounds for time:
2000m, Air Bike
40 Air Squats
30 Sit-ups
12 Dumbbell Floor Press

*You choose dumbbell load		 28m 59s
Performed as RX
Jonathan Schabruch 04/30/2024 Sheepdog CrossFit None 3 Rounds for time of:
15 Chest-to-bar Pull-ups
500m Row		 8m 55s
Performed as RX
Jonathan Schabruch 04/30/2024 Sheepdog CrossFit None SQUAT CLEAN & JERK 10-8-6-4-2 95-115-135-155-185 lbs
Performed as RX
Jonathan Schabruch 04/29/2024 Sheepdog CrossFit None EMOM 19 minutes of:
Min 1: Running Step Single-unders
Min 2: Kettlebell Snatch, R-arm, 53/35
Min 3: V-ups
Min 4: 10m Shuttle Runs
Min 5: Rest
Min 6: Double-unders
Min 7: Kettlebell Snatch, L-arm, 53/35
Min 8: V-ups
Min 9: 10m Shuttle Runs
Min 10: Rest
Min 11: Single-unders
Min 12: Russian Kettlebell Swing, 53/35
Min 13: V-ups
Min 14: 10m Shuttle Runs
Min 15: Rest
Min 16: Jump Rope, any style
Min 17: Russian Kettlebell Swing, 53/35
Min 18: V-ups
Min 19: 10m Shuttle Runs		 19m 00s
Performed as RX
Jonathan Schabruch 04/26/2024 Sheepdog CrossFit None Each for time:
35 Thrusters, 75/55
35/25 Calories, Air Bike

30 Pull-ups
30/21 Calories, Air Bike

25 Thrusters, 95/65
25/18 Calories, Air Bike

20 Pull-ups
20/15 Calories, Air Bike

15 Thrusters, 115/75
15/10 Calories, Air Bike

1:1 to 1:2 work-to-rest interval		 18m 17s
Performed as RX
Jonathan Schabruch 04/25/2024 Sheepdog CrossFit None Bench press

205 x 15
185 x 15
165 x 15

Run 200m every time you break		 45 reps
Performed as RX
Jonathan Schabruch 04/24/2024 Sheepdog CrossFit None In a team of 3, row 9000m in the following format for time:
Partner 1: Row 500m
Partner 2: 12 burpees
Partner 3: Rest		 34m 35s
Performed as RX
Jonathan Schabruch 04/23/2024 Sheepdog CrossFit None 5 Rounds for time:
400m Run
30 Second Side Plank Hold, each side
20 Box Step-ups (10L/10R)
10 Chest-to-bar Pull-ups, strict		 26m 16s
Performed as RX
Jonathan Schabruch 04/22/2024 Sheepdog CrossFit None Every two minutes for 20 minutes:
1 Hang Power Snatch, 135#
Assault bike, 600m		 11m 07s
Performed as RX
Jonathan Schabruch 04/19/2024 Sheepdog CrossFit None For quality:
4 rounds :
8L/8R Bulgarian split squats

Then
AMRAP 10 minutes:
Turkish get ups

Then
5 rounds:
20 GHD sit ups
5 Bar muscle ups

Then
2 minutes of assault bike for calories
 0m 01s
Performed as RX
Jonathan Schabruch 04/18/2024 Sheepdog CrossFit None Bench press 5-5-5-5-6 205-210-215-205-205 lbs
Performed as RX
Jonathan Schabruch 04/17/2024 Sheepdog CrossFit None 4 rounds of:
10 Back Squats, 225 lbs
Run, 800 m		 23m 13s
Performed as RX
Jonathan Schabruch 04/16/2024 Sheepdog CrossFit None 10 rounds of:
Assault Bike, 600 m
5 Box Jumps, 30 in
5 Strict L Pull-ups		 18m 40s
Performed as RX
Jonathan Schabruch 04/15/2024 Sheepdog CrossFit None For time:
15 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
1000m Row

For time:
12 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
750m Row

For time:
9 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
500m Row

For time:
6 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
250m Row

3:00 rest between each.		 21m 29s
Performed as RX
Jonathan Schabruch 04/12/2024 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 17m 00s
Performed as RX
Jonathan Schabruch 04/11/2024 Sheepdog CrossFit None 20:00 AMRAP:
8 Bench Press, 195 lbs
10 GHD Sit-ups
12 Kettlebell Swings, 53 lbs
Assault Bike, 600 m		 5 rounds 15 reps
Performed as RX
Jonathan Schabruch 04/10/2024 Sheepdog CrossFit None For time:
8 x 250m row

Rest as needed		 6m 30s
Performed as RX
Jonathan Schabruch 04/09/2024 Sheepdog CrossFit None E3MOM x 30 min of:
1 Hang Squat Clean + 1 Front Squat		 185-185-195-195-195-200-200-205-210-215 lbs
Performed as RX
Jonathan Schabruch 04/08/2024 Sheepdog CrossFit None 6 rounds of:
Assault Bike, 600 m
20 Hollow Rocks
10 L Arm Dumbbell Push Press, 50 lbs
10 R Arm Dumbbell Push Press, 50 lbs
10 Ring Rows
Single Under, 1 min		 22m 36s
Performed as RX
Jonathan Schabruch 04/05/2024 Sheepdog CrossFit None Not for time
25 Strict Pull-ups
400m run
21 Thrusters, 95/65
800m run
21 Thrusters, 95/65
400m run
25 Strict Pull-ups		 1 rounds 0 reps
Performed as RX
Jonathan Schabruch 04/03/2024 Sheepdog CrossFit None 6 Rounds of:
2:00 Max Calories, Air Bike
2:00 Rest		 169 reps
Performed as RX
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