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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 02/26/2020 Sheepdog CrossFit None Clean & Jerk 2-2-2-2-2-2-2

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

*3 sec pause at the bottom of the jerk.		 155-165-175-185-195-200-200 lbs
Performed as RX
Jonathan Schabruch 02/25/2020 Sheepdog CrossFit None 4 rounds of:
30 AbMat Sit-ups
30 Russian Kettlebell Swings, 53 lbs
20 Box Jumps, 24 in		 11m 26s
Performed as RX
Jonathan Schabruch 02/24/2020 Sheepdog CrossFit None For time:
400m Run
15 Back Squats, 225/155
400m Run
12 Back Squats, 225/155
400m Run
9 Back Squats, 225/155		 10m 36s
Performed as RX
Jonathan Schabruch 02/22/2020 Sheepdog CrossFit Open Workout 20.1 10 rounds for time of:

8 ground-to-overheads
10 bar-facing burpees

65 lb./95 lb.		 15m 16s
Performed as RX
Jonathan Schabruch 02/21/2020 Sheepdog CrossFit None 7 rounds, each round for time, of:
7 10 Meter Shuttle Runs
7 Dumbbell Busters, 50 lbs
7 10 Meter Shuttle Runs
Resting 2 mins between each round.		 12m 18s
Performed as RX
Jonathan Schabruch 02/19/2020 Sheepdog CrossFit None 5 Rounds for time of:
50 Double-unders
10 Pull-ups, chest-to-bar
10 Toes-to-bar
10 Ring Dips		 11m 56s
Performed as RX
Jonathan Schabruch 02/18/2020 Sheepdog CrossFit None Hang Power Clean
5-5-5-5-5		 175-180-185-190-190 lbs
Performed as RX
Jonathan Schabruch 02/18/2020 Sheepdog CrossFit None Row 750 m 2m 37s
Performed as RX
Jonathan Schabruch 02/17/2020 Sheepdog CrossFit None 8-10-12 reps for time of:
Row, Calories
Dumbbell Push Press
GHD Sit-ups

*Rest 3 minutes, then...

12-10-8 reps for time of:
Row, Calories
Dumbbell Push Press
GHD Sit-ups


Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 10m 50s
Performed as RX
Jonathan Schabruch 02/14/2020 Sheepdog CrossFit None Every 3 minutes for 10 cycles:
1 Squat Clean
2 Front Squats		 205-215-225-225-225-225-225-225-225-225 lbs
Performed as RX
Jonathan Schabruch 02/13/2020 Sheepdog CrossFit None 15 Rounds for time of:
10 Burpees
1 Rope Climb, 15 ft.		 15m 15s
Performed as RX
Jonathan Schabruch 02/12/2020 Sheepdog CrossFit None 21-15-9 reps for time of:
Deadlift, 225/155
Thruster, 95/65

Or, as a 2-person team...
2 Rounds for time of:
Partner "A"
25 Deadlifts, 225/155
25 Thrusters, 95/65
Partner "B"
25 Deadlifts, 225/155
25 Thrusters, 95/65		 20m 21s
Performed as RX
Jonathan Schabruch 02/11/2020 Sheepdog CrossFit None As a 4 person team, complete the following for time:
Run 5K
Watt Bike 20K
1,500 Double-Unders
500 Burpees

All Team Members work at the same time, chipping away as needed.		 33m 20s
Performed as RX
Jonathan Schabruch 02/10/2020 Sheepdog CrossFit None CF Linchpin Test 11

For time:
7 Squat Snatch, 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135		 21m 48s
Performed as RX
Jonathan Schabruch 02/08/2020 Sheepdog CrossFit None 5 rounds of:
10 Burpees
10 Kettlebell Swings, 32 kg
10 Strict Handstand Push-ups		 11m 31s
Performed as RX
Jonathan Schabruch 02/07/2020 Sheepdog CrossFit None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute.		 15 rounds 14 reps
Performed as RX
Jonathan Schabruch 02/06/2020 Sheepdog CrossFit None Back Squat
3-3-3-3-3

Tempo: 33X1		 225-225-225-215-215 lbs
Performed as RX
Jonathan Schabruch 02/05/2020 Sheepdog CrossFit None 5 Rounds for time of:
200m Farmer's Carry
10 Hang Power Cleans
10 Strict Press

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 26m 06s
Workout Scaled
Jonathan Schabruch 02/04/2020 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 51 reps
Performed as RX
Jonathan Schabruch 02/03/2020 Sheepdog CrossFit None CF Linchpin Test 7

4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

Or, as a 2-person team...
For time:
40 Power Cleans, 205/145
40 Front Squats, 205/145
40 Shoulder to OH, 205/145		 12m 38s
Workout Scaled
Jonathan Schabruch 02/01/2020 Sheepdog CrossFit None For time:
20 x 55 yd Sprints

*Begin a sprint every 30 seconds.		 2m 22s
Performed as RX
Jonathan Schabruch 01/31/2020 Sheepdog CrossFit None AMRAP 15 minutes of:
600m Run
6 Deadlift, 70% of 1RM		 4 rounds 380 reps
Performed as RX
Jonathan Schabruch 01/30/2020 Sheepdog CrossFit None 3 Rounds for time of:
55 Double-unders
35 Hollow Rocks
15 Dumbbell Push Press

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 8m 54s
Performed as RX
Jonathan Schabruch 01/29/2020 Sheepdog CrossFit None 10-8-6-4-2 reps, for time of:
Front Squat, 60% 1RM
Bar Muscle-up
Strict Ring Dip		 9m 06s
Performed as RX
Jonathan Schabruch 01/28/2020 Sheepdog CrossFit None Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5		 135-145-150-155-150 lbs
185-190(2)-185-185-185 lbs
185-185-185-185-185 lbs
Performed as RX
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