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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 11/11/2019 Sheepdog CrossFit Open Workout 20.5 For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots

W: 14-lb. ball to 9 ft.
M: 20-lb. ball to 10 ft.		 20m 20s
Performed as RX
Jonathan Schabruch 11/07/2019 Sheepdog CrossFit None Deadlift
5-5-5-5-5

Tempo
Eccentric (descent): 5 seconds
Pause (bottom): 2 second
Concentric (ascend): 5 seconds
Pause (top): 2 seconds		 225-225-225-225-225 lbs
Performed as RX
Jonathan Schabruch 11/06/2019 Sheepdog CrossFit None 21-15-9 reps for time of:
Dumbbell Push Press
Calories, row

15-12-9 reps for time of:
Ring Dips, strict
Calories, row

12-10-8 reps for time of:
Pull-ups, chest-to-bar
Calories, row

*Rest 5 minutes between workouts.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 11m 00s
Performed as RX
Jonathan Schabruch 11/05/2019 Sheepdog CrossFit None Run 1.5 miles 9m 30s
Performed as RX
Jonathan Schabruch 11/01/2019 Sheepdog CrossFit None Front Squat
2-3-5-10-2-3-5-10

*The intent is to use the loading you choose for the sets of 10 for the entire workout.		 185-185-185-185-185-185-185-185 lbs
Performed as RX
Jonathan Schabruch 10/31/2019 Sheepdog CrossFit None 10 down to 1 reps for time of:
Pull-ups, strict
Shoulder Press
Box Jumps, 24"/20"

For the press, choose a loading you can do at least 7 reps with when fresh.		 14m 50s
Performed as RX
Jonathan Schabruch 10/29/2019 Sheepdog CrossFit None For time:
35 Deadlifts, 225/155
35 Burpees, bar-facing
35m Dumbbell Lunge
35 Ring Dips

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 8m 44s
Performed as RX
Jonathan Schabruch 10/28/2019 Sheepdog CrossFit None 1 Minute of each:
Dumbbell Push Press, max reps
Knees-to-elbows, max reps
Dumbbell Front Squats, max reps

Rest 3 minutes, repeat.
Rest 3 minutes, repeat.

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 173 reps
Performed as RX
Jonathan Schabruch 10/25/2019 Sheepdog CrossFit None 5 Rounds for time of:
50 double-unders
15 Push Press, 75/55
10 Toes-to-bar		 9m 36s
Performed as RX
Jonathan Schabruch 10/24/2019 Sheepdog CrossFit None EMOM 30 minutes of:
1 Hang Power Snatch		 95-105-115-125-135-140-145-150-155-155-160f-155-155-155-155-155-155-155-155-155f-155-155-155-155-155-155-155-155-155-155 lbs
Performed as RX
Jonathan Schabruch 10/23/2019 Sheepdog CrossFit CF Linchpin Test 10 5 Rounds for time of:
15 Wall ball Shots, 20/14
15 Power Cleans, 95/65		 9m 19s
Performed as RX
Jonathan Schabruch 10/22/2019 Sheepdog CrossFit Crossfit Open 20.2 Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb./50-lb. dumbbells		 18 rounds 4 reps
Performed as RX
Jonathan Schabruch 10/21/2019 Sheepdog CrossFit None Back Squat
1-1-1-1-1-1-1		 275-285-295f-285-285-285f-285f lbs
Performed as RX
Jonathan Schabruch 10/18/2019 Sheepdog CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 7m 03s
Performed as RX
Jonathan Schabruch 10/17/2019 Sheepdog CrossFit None 5 rounds for time of:
Run 400m
10 Burpee Box Jumps, 24"
10 Sumo Deadlift High Pulls, 95#		 16m 00s
Performed as RX
Jonathan Schabruch 10/15/2019 Sheepdog CrossFit None 5 Rounds for time of:
35 Double-unders
7 Handstand Push-ups, strict
5 Hang Power Clean & Jerks

*55-65% of 1RM Clean & Jerk		 9m 30s
Performed as RX
Jonathan Schabruch 10/14/2019 Sheepdog CrossFit None For time:
50 Busters

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

A "Buster" is a dumbbell burpee + a squat clean thruster.		 10m 50s
Performed as RX
Jonathan Schabruch 10/12/2019 Sheepdog CrossFit Open Workout 20.1 10 rounds for time of:

8 ground-to-overheads
10 bar-facing burpees

65 lb./95 lb.		 17m 18s
Performed as RX
Jonathan Schabruch 10/11/2019 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.		 14 rounds 13 reps
Performed as RX
Jonathan Schabruch 10/10/2019 Sheepdog CrossFit None For time:

50 medicine-ball cleans
25 push jerks
50 medicine-ball cleans

20-lb. ball, 155-lb. jerk		 11m 47s
Performed as RX
Jonathan Schabruch 10/09/2019 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
3 Bar Muscle-ups
10 Burpees
15 Calorie Row		 6 rounds 18 reps
Performed as RX
Jonathan Schabruch 10/07/2019 Sheepdog CrossFit None For time:
800m run
100m Dumbbell Farmer's Carry
10 Back Squats, 65-75% of 1RM

*Rest 5 minutes & repeat.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 10m 33s
Performed as RX
Jonathan Schabruch 10/04/2019 Sheepdog CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 4m 24s
Performed as RX
Jonathan Schabruch 10/03/2019 Sheepdog CrossFit None Complete as many rounds and reps as possible in 18 minutes of:
6 Strict Handstand Push-Ups
9 Strict Pull-Ups
12 Alternating Pistols (Single-Leg Squats)
15 Toes-to-bar 		6 rounds 33 reps
Performed as RX
Jonathan Schabruch 10/01/2019 Sheepdog CrossFit None Deadlift
2-2-2-2-2-2-2		 275-295-315-325-335-335-335 lbs
Performed as RX
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