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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 04/28/2020 Sheepdog CrossFit None 15-12-9-6-3 reps for time of:
Hang Squat Clean Thruster
Toes-to-bar

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 7m 28s
Performed as RX
Jonathan Schabruch 04/27/2020 Sheepdog CrossFit Randy 75 pound Power snatch, 75 reps for time. 5m 53s
Performed as RX
Jonathan Schabruch 04/25/2020 Sheepdog CrossFit None For time:
50 Dumbbell Deadlifts, 50/35 lbs
50 AbMat Sit-ups
50 Box Step-ups, 24/20 in
50 Single Arm Dumbbell Thrusters, 50/35 lbs

Time cap: 20 mins		 8m 53s
Performed as RX
Jonathan Schabruch 04/24/2020 Sheepdog CrossFit None Dumbbell Single Stiff Legged Deadlift 12-12-12
Single Arm Dumbbell Row 12-12-12
Dumbbell Shoulder Press 10-10-10
Bulgarian Split Squat 8-8-8
Dumbbell Power Clean & Jerk, 40 reps 		50 lbs
Performed as RX
Jonathan Schabruch 04/22/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 10m 53s
Performed as RX
Jonathan Schabruch 04/21/2020 Sheepdog CrossFit None 21-15-9 reps for time of:
Kettlebell swings, 70/53
Calories, row

Rest 5 minutes, then...

15-12-9 reps for time of:
Kettlebell swings, 70/53
Calories, row 		7m 09s
Workout Scaled
Jonathan Schabruch 04/20/2020 Sheepdog CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 17m 30s
Performed as RX
Jonathan Schabruch 04/18/2020 Sheepdog CrossFit None Back Squat
5-5-5-5-5		 255-255-255-255-255 lbs
Performed as RX
Jonathan Schabruch 04/17/2020 Sheepdog CrossFit None Complete as many rounds as possible in 15 mins of:
Shuttle Run, 4x 50 m
15 Russian Kettlebell Swings, 53/35 lbs
1 Wall Walk		 8 rounds 1 reps
Performed as RX
Jonathan Schabruch 04/16/2020 Sheepdog CrossFit None 2 Rounds for time of:
90 Double-unders
600m run
30 Knees-to-elbows		 10m 57s
Performed as RX
Jonathan Schabruch 04/15/2020 Sheepdog CrossFit None Complete as many rounds as possible in 10 mins of:
10 Air Squats
9 R Arm Dumbbell Snatches, 50/35 lbs
10 Push-ups
9 L Arm Dumbbell Snatches, 50/35 lbs		 6 rounds 31 reps
Performed as RX
Jonathan Schabruch 04/15/2020 Sheepdog CrossFit None For time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees		 5m 47s
Performed as RX
Jonathan Schabruch 04/14/2020 Sheepdog CrossFit None 6 Intervals, each for time of:
9 Pull-ups
7 Squat Cleans, 135/95
5 Push Jerks, 135/95

*Rest 2 minutes between each		 7m 05s
Performed as RX
Jonathan Schabruch 04/13/2020 Sheepdog CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 7m 50s
Performed as RX
Jonathan Schabruch 04/11/2020 Sheepdog CrossFit None 3 rounds of:
50 Air Squats
50 AbMat Sit-ups
25 Pull-ups
10 Box Jumps, 30 in		 14m 53s
Performed as RX
Jonathan Schabruch 04/09/2020 Sheepdog CrossFit None 3 rounds for time:
50 Double-unders
25 Overhead Squats, 75#		 6m 44s
Performed as RX
Jonathan Schabruch 04/08/2020 Sheepdog CrossFit None For time:
42 Wall Ball Shots, 20/14
21 Toes-to-bar
21 Power Cleans, 115/75
21 Push Press, 115/75

For time:
30 Wall Ball Shots, 20/14
15 Toes-to-bar
15 Power Cleans, 115/75
15 Push Press, 115/75

For time:
18 Wall Ball Shots, 20/14
9 Toes-to-bar
9 Power Cleans, 115/75
9 Push Press, 115/75

*Rest 3 minutes between each		 14m 14s
Performed as RX
Jonathan Schabruch 04/07/2020 Sheepdog CrossFit None For time:
30 Ring Muscle-ups		 7m 09s
Performed as RX
Jonathan Schabruch 04/06/2020 Sheepdog CrossFit None 5 rounds for time of:
20/15 Bike Calories
7 Front Squats, 55% 1RM
Dumbbell Farmers Carry, 50/35 lbs, 50 m		 14m 42s
Workout Scaled
Jonathan Schabruch 04/04/2020 Sheepdog CrossFit None 20:00 AMRAP:
Run, 400 m
5 Strict Pull-ups
5 Strict Knees-to-elbows
10 Kipping Pull-ups
10 V-ups		 5 rounds 230 reps
Performed as RX
Jonathan Schabruch 04/03/2020 Sheepdog CrossFit None 21-15-9 reps for time of:
Deadlift, 225/155
Burpees, bar-facing		 5m 35s
Performed as RX
Jonathan Schabruch 04/02/2020 Sheepdog CrossFit None 3 Rounds, for time of:
50 Push-ups
50 Sit-ups
10 Bar Muscle-ups		 19m 33s
Performed as RX
Jonathan Schabruch 04/01/2020 Sheepdog CrossFit None For quality:
4 rounds of:
R Arm Dumbbell Overhead Lunge, 50/35 lbs, 10 m
Rest 1 min
L Arm Dumbbell Overhead Lunge, 50/35 lbs, 10 m
Rest 1 min
-- then --
4 rounds of:
10 R Arm Dumbbell Shoulder Press, 50/35 lbs
10 L Arm Dumbbell Shoulder Press, 50/35 lbs
Rest 2 mins		 0m 01s
Performed as RX
Jonathan Schabruch 03/31/2020 Sheepdog CrossFit None 8 rounds, each for time of:

200m Run

Rest 2-3 minutes between runs.		 4m 23s
Performed as RX
Jonathan Schabruch 03/27/2020 Sheepdog CrossFit None 2 rounds of:
Run, 1200 m
50 Burpees
25 Dumbbell Squats, 50 lbs		 24m 13s
Performed as RX
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