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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 01/27/2020 Sheepdog CrossFit None 2 Rounds for time of:
100 Double-unders
50 Dumbbell Deadlifts
50 sit-ups
50/35 Calories Rowing

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 18m 16s
Performed as RX
Jonathan Schabruch 01/24/2020 Sheepdog CrossFit 012220 part A 10 Intervals of:
10 Seconds of Calories, Row
50 Seconds of Rest

Rest 5 minutes, then do part B		 110 reps
Workout Scaled
Jonathan Schabruch 01/24/2020 Sheepdog CrossFit 012220 part B 5 rounds for time of:
10 Ring Dips, strict
10 Chest-to-bar Pull-ups

Complete this 5 minutes after part A.		 5m 21s
Performed as RX
Jonathan Schabruch 01/23/2020 Sheepdog CrossFit None With a partner for time of:
60 Deadlifts
40 Calorie Row
40 Hang Power Cleans
40 Calorie Row
20 Shoulder to Overhead
40 Calorie Row
20 Shoulder to Overhead
40 Calorie Row
40 Hang Power Cleans
40 Calorie Row
60 Deadlifts
40 Calorie Row

155# for all lifts		 24m 01s
Performed as RX
Jonathan Schabruch 01/22/2020 Sheepdog CrossFit None 21-15-9 reps for time of:
Burpees
Knees-to-elbows

Or, as a 2-person team...
For time:
50 Burpees
50 Knees-to-elbows

*Both movements are to be done in a synchronized fashion.		 4m 38s
Performed as RX
Jonathan Schabruch 01/21/2020 Sheepdog CrossFit None 3 Rounds of:
1 minute of Power Cleans, 135/95
3 minutes of Rest
1 minute of Push Press, 135/95
3 minutes of Rest
1 minute of Clean & Jerks, 135/95
3 minutes of Rest		 134 reps
Performed as RX
Jonathan Schabruch 01/20/2020 Sheepdog CrossFit None In a 7 minute window:
Max meters, dumbbell lunge

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 122 m
Performed as RX
Jonathan Schabruch 01/18/2020 Sheepdog CrossFit None For time:
1600m run
5 Minutes of rest
800m run		 8m 49s
Performed as RX
Jonathan Schabruch 01/17/2020 Sheepdog CrossFit None With a partner for time:
400m run (together)
30 Clean & Jerks, 135/95
6 Rope Climbs, 15 ft.
400m run
24 Clean & Jerks, 135/95
4 Rope Climbs, 15 ft.
400m run
18 Clean & Jerks, 135/95
2 Rope Climb, 15 ft.

Partners can work on the rope climbs and c&j at the same time. 		12m 52s
Performed as RX
Jonathan Schabruch 01/16/2020 Sheepdog CrossFit None 5 rounds for reps:
1 minute Sumo Deadlift High Pulls, 95#
1 minute Push Press, 95#
1 minute Row for calories
1 minute rest 		245 reps
Performed as RX
Jonathan Schabruch 01/15/2020 Sheepdog CrossFit None Deadlift
3-3-2-2-1-1-1		 315-325-335-345-355-355-315 lbs
Performed as RX
Jonathan Schabruch 01/13/2020 Sheepdog CrossFit None 3 Rounds for time of:
50 Double-unders
15 Dumbbell Clean & Jerks

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 7m 28s
Performed as RX
Jonathan Schabruch 01/11/2020 Sheepdog CrossFit None Overhead Squat
1-1-1 reps
Front Squat
1-1-1-1 reps 		185-195-205 lbs
225-245-255-255 lbs
Performed as RX
Jonathan Schabruch 01/10/2020 Sheepdog CrossFit None 12, 1-minute intervals of:
120m Shuttle Run (10m x 12)
Max Push-ups in time remaining

*Score is total push-ups.
*Rest 2 minutes between intervals.		 229 reps
Performed as RX
Jonathan Schabruch 01/08/2020 Sheepdog CrossFit None 15-12-9 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up

Or, as a 2-person team,
30-24-18 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up		 11m 03s
Performed as RX
Jonathan Schabruch 01/07/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 11m 15s
Performed as RX
Jonathan Schabruch 01/04/2020 Sheepdog CrossFit None 3 rounds for time of:

800-m run
30 pull-ups		 15m 45s
Performed as RX
Jonathan Schabruch 01/03/2020 Sheepdog CrossFit None For time:
Run 800m, then...

3 rounds of:
9 Burpees
15 Wall ball shots
21 Sit-ups
27 Goblet Squats, 55# KB		 13m 11s
Performed as RX
Jonathan Schabruch 01/02/2020 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

30-in. box		 9 rounds 23 reps
Performed as RX
Jonathan Schabruch 12/31/2019 Sheepdog CrossFit None For time:
3 x 1000m Row		 11m 18s
Performed as RX
Jonathan Schabruch 12/30/2019 Sheepdog CrossFit None AMRAP 15 of:
5 Pull-ups
10 Push-ups
15 Squats
1 Clean and jerk, 185#

Rest 5 minutes, then...

AMRAP 5 of:
5 Kettlebell Swings, 32kg
5 Handstand Push-ups 		442 reps
Performed as RX
Jonathan Schabruch 12/28/2019 Sheepdog CrossFit None Amrap 7 minutes of:
25 Double-unders
10 Burpees

-Rest 5 minutes-

Amrap 7 minutes of:
7 Toes-to-bar
7 Burpees		 374 reps
Performed as RX
Jonathan Schabruch 12/26/2019 Sheepdog CrossFit None For time:
50 Double-unders
35 GHD Sit-ups
30 Burpees to 6" target
25 Box Jumps, 24"/20"
20 Dumbbell Push Press
15m Dumbbell Lunge
50 Double-unders
15m Dumbbell Lunge
50 Double-unders
15m Dumbbell Lunge
20 Dumbbell Push Press
25 Box Jumps, 24"/20"
30 Burpees to 6" target
35 GHD Sit-ups
50 Double-unders

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 22m 13s
Workout Scaled
Jonathan Schabruch 12/23/2019 Sheepdog CrossFit None For time:
8 x 200m Sprints		 4m 14s
Performed as RX
Jonathan Schabruch 12/20/2019 Sheepdog CrossFit 12 Bars of Christmas Complete the following for time, using the "12 Days of Christmas" formula (1...2,1...3,2,1...etc.):
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

*All with a 95# bar		 35m 39s
Performed as RX
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