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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 03/26/2020 Sheepdog CrossFit None For time:
100 Double-unders
50 Pull-ups, strict
2-minute L-sit
50 Ring Dips, strict
100 Double-unders		 22m 18s
Performed as RX
Jonathan Schabruch 03/25/2020 Sheepdog CrossFit None Deadlift
4-4-4-4-4		 315-325-335-335-335 lbs
Performed as RX
Jonathan Schabruch 03/24/2020 Sheepdog CrossFit None 4 rounds, 2 mins each, of:
Run, 400 m
max reps in remaining time Dumbbell Push Press, 50/35 lbs

Rest 2 mins between each round.		 60 reps
Performed as RX
Jonathan Schabruch 03/23/2020 Sheepdog CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 6m 17s
Performed as RX
Jonathan Schabruch 03/21/2020 Sheepdog CrossFit None 5 rounds for time of:
50 Double Unders
10 Clean & Jerks, 115/75 lbs		 10m 04s
Performed as RX
Jonathan Schabruch 03/20/2020 Sheepdog CrossFit None For time:
10 x 100m sprints

*Rest as needed		 2m 35s
Performed as RX
Jonathan Schabruch 03/19/2020 Sheepdog CrossFit None 5 Rounds for time of:
10 Front Squat, 95/65
9 Burpees, bar-facing
8 Toes-to-bar		 7m 26s
Performed as RX
Jonathan Schabruch 03/18/2020 Sheepdog CrossFit None EMOM for 30 minutes:
1 Hang Power Snatch		 135-145-150-155-155-155-155-160-160-160f-160-155-155-155f-155-155-155f-155f-145-145-145-145-145-145-145-145-145-145-145-145 lbs
Performed as RX
Jonathan Schabruch 03/18/2020 Sheepdog CrossFit None Row 500m 01m 37s
Performed as RX
Jonathan Schabruch 03/17/2020 Sheepdog CrossFit None AMRAP 12 minutes of:
12 Deadlifts, 185/135
10 GHD Sit-ups
8 Pull-ups, chest-to-bar
6 Handstand Push-ups

 6 rounds 0 reps
Performed as RX
Jonathan Schabruch 03/16/2020 Sheepdog CrossFit None Front Squat
2-3-5-10-2-3-5-10		 200-200-200-200-200-200-200-200 lbs
Performed as RX
Jonathan Schabruch 03/14/2020 Sheepdog CrossFit None 3 rounds:
10 X 10m Shuttle Run
10 Strict Chin-ups (knees tucked)

Rest 3 minutes...

3 rounds:
10 X 10m Shuttle Run
5 Strict Chin-ups (knees tucked)		 6m 07s
Performed as RX
Jonathan Schabruch 03/13/2020 Sheepdog CrossFit None Not for time:
15m Dumbbell Lunge
800m Run
15 Dumbbell Box Step-ups
20 Box Jumps, 24/20
25 Dumbbell Push Press
50 Knees-to-elbows
25 Dumbbell Push Press
20 Box Jumps, 24/20
15 Dumbbell Box Step-ups
800m Run
15m Dumbbell Lunge

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 22m 10s
Performed as RX
Jonathan Schabruch 03/12/2020 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 26 rounds 6 reps
Performed as RX
Jonathan Schabruch 03/11/2020 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 8m 56s
Performed as RX
Jonathan Schabruch 03/10/2020 Sheepdog CrossFit None 3 Rounds for time of:
35 Wall Ball Shots, 20/14
25 1-arm Dumbbell Snatch

Men: One 50-lb. Dumbbell
Women: One 35-lb. Dumbbell		 10m 34s
Performed as RX
Jonathan Schabruch 03/06/2020 Sheepdog CrossFit None Back Squat
1-1-1-1-1-1-1		 275-285-295-305-305-305f-295 lbs
Performed as RX
Jonathan Schabruch 03/05/2020 Sheepdog CrossFit None 6 rounds for time:
50 Double Unders
15 Push-ups
10 Hang Power Cleans, 95/65 lbs		 8m 03s
Performed as RX
Jonathan Schabruch 03/04/2020 Sheepdog CrossFit None Tempo Deadlift 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tempo- 10,1,X,1
Eccentric (descent): 10 secs
Pause (bottom): 1 sec
Concentric (ascend): explode up
Pause (top): 1 sec		 285-295-305-315-325-335-335 lbs
Performed as RX
Jonathan Schabruch 03/04/2020 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 6m 48s
Performed as RX
Jonathan Schabruch 03/03/2020 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 12m 35s
Performed as RX
Jonathan Schabruch 03/02/2020 Sheepdog CrossFit None 21-15-9 reps not for time of:
Hang Power Clean, 135/95
Burpees, bar-facing

Or, as a 2-person team,
not for time:
100 Hang Power Cleans, 135/95
100 Burpees, bar-facing		 5m 46s
Performed as RX
Jonathan Schabruch 02/29/2020 Sheepdog CrossFit None For time:
100 Alternating Dumbbell Snatches, 50/35 lbs
100 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Partition the reps as needed. 		15m 57s
Performed as RX
Jonathan Schabruch 02/28/2020 Sheepdog CrossFit None 15 minute AMRAP with a partner:

Partner A - Row 30 Calories
Partner B - 50 Single Unders and 15 Hollow Rocks

Both partners work at the same time and switch roles when finished. Score is total calories rowed.		 270 reps
Performed as RX
Jonathan Schabruch 02/27/2020 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 24 rounds 1 reps
Performed as RX
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