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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 07/02/2020 Sheepdog CrossFit None EMOM 30 minutes of:
1 Clean & Jerk, 60-70% 1RM		 185 lbs
Performed as RX
Jonathan Schabruch 07/01/2020 Sheepdog CrossFit None For time:
3 x 800m Run		 8m 31s
Performed as RX
Jonathan Schabruch 06/30/2020 Sheepdog CrossFit None Dumbbell Front Rack Walking Lunge, 50 lb DBs, 3 x 25 m

Bulgarian Split Squat 4 x 10, 50 lb DBs		 100 lbs
Performed as RX
Jonathan Schabruch 06/29/2020 Sheepdog CrossFit None 9 rounds of:
7 Dumbbell Hang Power Cleans, 50 lbs
7 V-ups
7 Dumbbell Push-ups		 7m 11s
Performed as RX
Jonathan Schabruch 06/27/2020 Sheepdog CrossFit None 3 rounds for time of:
200m shuttle run (10 x 20m)
12 Kettlebell Swings, 32kg
200m shuttle run
12 Lateral Burpees over the Kettlebell 		10m 07s
Performed as RX
Jonathan Schabruch 06/26/2020 Sheepdog CrossFit None For time:
21 1-arm Dumbbell Thrusters, L
21 Chest-to-bar Pull-ups
21 1-arm Dumbbell Thrusters, R

For time:
15 1-arm Dumbbell Thrusters, L
15 Chest-to-bar Pull-ups
15 1-arm Dumbbell Thrusters, R

For time:
9 1-arm Dumbbell Thrusters, L
9 Chest-to-bar Pull-ups
9 1-arm Dumbbell Thrusters, R

*Rest 3 minutes between each.
Men: One 50-lb. Dumbbell
Women: One 35-lb. Dumbbell		 4m 07s
Performed as RX
Jonathan Schabruch 06/25/2020 Sheepdog CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 5m 51s
Performed as RX
Jonathan Schabruch 06/25/2020 Sheepdog CrossFit None For time:
Run a 5k		 24m 16s
Performed as RX
Jonathan Schabruch 06/23/2020 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. 		18 rounds 15 reps
Performed as RX
Jonathan Schabruch 06/22/2020 Sheepdog CrossFit None For time (or not):
15 Handstand Push-ups
15 Front Squats, 60% 1RM
35 Second, L-sit
35m Handstand Walk
35 Second, L-sit
15 Front Squats, 60% 1RM
15 Handstand Push-ups		 11m 58s
Performed as RX
Jonathan Schabruch 06/20/2020 Sheepdog CrossFit None Complete as many rounds as possible in 10 mins of:
10 Box Jumps, 24/20 in
10 Power Snatches, 75/55 lbs		 7 rounds 10 reps
Performed as RX
Jonathan Schabruch 06/19/2020 Sheepdog CrossFit None 3 Intervals, each for time of:
12 Pull-ups
21 Kettlebell Swings, 53/35
400m run

*Rest 3 minutes between intervals		 7m 42s
Performed as RX
Jonathan Schabruch 06/18/2020 Sheepdog CrossFit None Deadlift
5-4-3-2-1

Tempo: 7171

Tempo
Eccentric (descent): 7 seconds
Pause (bottom): 1 second
Concentric (ascend): 7 seconds
Pause (top): 1 second		 225-225-225-225-255 lbs
Performed as RX
Jonathan Schabruch 06/17/2020 Sheepdog CrossFit None AMRAP 8 minutes of:
25 Double-unders
5 Dumbbell Hang Power Clean & Jerks

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*Or use a 115/75 barbell		 9 rounds 26 reps
Performed as RX
Jonathan Schabruch 06/16/2020 Sheepdog CrossFit None Overhead Squat
2-3-5-10-2-3-5-10		 155-155-155-155-155-155-155-155 lbs
Performed as RX
Jonathan Schabruch 06/15/2020 Sheepdog CrossFit None 4 Rounds for time of:
400m Run
20 GHD sit-ups
7 Bar Muscle-ups		 16m 36s
Performed as RX
Jonathan Schabruch 06/13/2020 Sheepdog CrossFit None 2 rounds for time of:
50 Double Unders
25 Hang Power Cleans, 95/65 lbs
50 Double Unders
25 Push-ups
50 Double Unders
25 Box Jumps, 24/20 in		 10m 04s
Performed as RX
Jonathan Schabruch 06/12/2020 Sheepdog CrossFit None Clean & Jerk
3-3-3-3-3		 185-185-185-185-195 lbs
Performed as RX
Jonathan Schabruch 06/11/2020 Sheepdog CrossFit None 6 Rounds for time (or not) of:
15 Kettlebell Swings, 53/35
12 Burpee Box Jump Overs, 24"/20"
9 V-ups

*Kettlebell swings are Russian		 12m 20s
Performed as RX
Jonathan Schabruch 06/10/2020 Sheepdog CrossFit None 3 Rounds for time of:
50 Double-unders
15 Dumbbell Thrusters

3 Rounds for time of:
50 Double-unders
15 Chest-to-bar Pull-ups

*Rest 3 minutes between workouts
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
 9m 54s
Performed as RX
Jonathan Schabruch 06/09/2020 Sheepdog CrossFit None For time (or not):
42 Hollow Rocks
21 Deadlifts, 225/155
30 Hollow Rocks
15 Deadlifts, 225/155
18 Hollow Rocks
9 Deadlifts, 225/155		 5m 47s
Performed as RX
Jonathan Schabruch 06/08/2020 Sheepdog CrossFit None EMOM 30 of:
2 Handstand Push-ups
1 Hang Power Clean		 30m 00s
Performed as RX
Jonathan Schabruch 06/05/2020 Sheepdog CrossFit None With a partner, for 30 minutes:
Partner A - Run 800m
Partner B - Row until partner A returns

Swap roles each time the runner returns and record total distance at the end of 30 minutes.		 12,298 m
Performed as RX
Jonathan Schabruch 06/04/2020 Sheepdog CrossFit Josh For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 7m 29s
Performed as RX
Jonathan Schabruch 06/03/2020 Sheepdog CrossFit None For time:
10 x 100m sprints

*Rest as needed		 2m 36s
Performed as RX
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