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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 08/20/2019 Sheepdog CrossFit Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 17 rounds 2 reps
Performed as RX
Jonathan Schabruch 08/19/2019 Sheepdog CrossFit None 5 rounds, each for time:
Row 500 meters

Rest 2 minutes between rounds.		 9m 06s
Performed as RX
Jonathan Schabruch 08/17/2019 Sheepdog CrossFit None 15-12-9 reps for time of:
Hang Squat clean, 135/95
Burpee, bar-facing

15-12-9 reps for time of:
Burpee, bar-facing
Push Jerk, 135/95

Rest 3 min between each.		 18m 20s
Performed as RX
Jonathan Schabruch 08/14/2019 Sheepdog CrossFit None 4 Rounds for time of:
40 Calorie Row
30 Second L-sit
20m Dumbbell Lunge, 50's
10 Ring Dips, strict		 26m 34s
Performed as RX
Jonathan Schabruch 08/13/2019 Sheepdog CrossFit None 3 Intervals, each for time of:
12 Hang Power Snatch, 115/75
15 Pull-ups
400m run

*Rest as needed between intervals		 11m 38s
Performed as RX
Jonathan Schabruch 08/12/2019 Sheepdog CrossFit None Pause Front Squats 2-2-2-2-2-2-2 reps

*Immediately after each set, perform a max set of unbroken push-ups. 		185-195-205-215-215-215-215 lbs
Performed as RX
Jonathan Schabruch 08/10/2019 Sheepdog CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

50-lb DBs		 8m 07s
Performed as RX
Jonathan Schabruch 08/09/2019 Sheepdog CrossFit None AMRAP 6 minutes of:
30 Double-unders
10 Dumbbell Power Snatch, 50/35
5 Chest-to-bar Pull-ups

*Rest 3 minutes & repeat.		 360 reps
Workout Scaled
Jonathan Schabruch 08/06/2019 Sheepdog CrossFit None A.
4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups

50-lb. dumbbell

B.
50 Bar Dips for time		 12m 05s
Performed as RX
Jonathan Schabruch 08/05/2019 Sheepdog CrossFit None 3 rounds for time of:
30 Calorie Row
20 Chest-to-bar Pull-ups
30 Walking Lunges (55# KB X 2)		 17m 06s
Performed as RX
Jonathan Schabruch 08/03/2019 Sheepdog CrossFit Zachary Tellier For time:
10 Burpees

10 Burpees
25 Push-ups

10 Burpees
25 Push-ups
50 Lunges

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats 		23m 57s
Performed as RX
Jonathan Schabruch 08/01/2019 Sheepdog CrossFit None A.
Six sets of:
Push Press x 3 reps @ 11X2
Rest 2 minutes

B.
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 45 seconds of Rowing (for calories)
Minute 2 45 seconds of Double-Unders
Minute 3 45 seconds of Strict Handstand Push-Ups
Minute 4 100 Meter Recovery Jog/Walk		 357 reps
Performed as RX
Jonathan Schabruch 07/31/2019 Sheepdog CrossFit None A.
Back Squat
5-3-1-5 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Snatches (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24/20)		 2 rounds 22 reps
Performed as RX
Jonathan Schabruch 07/29/2019 Sheepdog CrossFit None A.
Back Squat
*Set 1 5 reps @ 65-70%
*Set 2 3 reps @ 75-80%
*Set 3 1 rep @ 85-90%
*Set 4 6 reps @ 80%
*Set 5 6 reps @ 80%
*Set 6 6 rep @ 80%
Rest 2-3 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs to 10')
25 Kettlebell Swings (24/16 kg)
20 Box Jump & Step Down (24/20)		 12m 28s
Performed as RX
Jonathan Schabruch 07/27/2019 Sheepdog CrossFit None 4 rounds for time of:
25 Calorie Row
25 Deficit Push-ups (4")		 10m 42s
Performed as RX
Jonathan Schabruch 07/26/2019 Sheepdog CrossFit None 3 rounds for time of:
20 Dumbbell Hang Squat Cleans, 55# DBs
15 Chest-to-bar Pull-ups
10 Strict Handstand Push-ups 		13m 30s
Performed as RX
Jonathan Schabruch 07/25/2019 Sheepdog CrossFit None A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 5 reps @ 80-85%
*Set 2 3 reps @ 85-90%
*Set 3 2 reps @ 90%
*Set 4 3 reps @ 85-90%
*Set 5 8 reps @ 75-80%
*Set 6 8 reps @ 75-80%

B.
Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)		 13m 37s
Performed as RX
Jonathan Schabruch 07/23/2019 Sheepdog CrossFit None A .
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 8 reps @ 50% of 1-RM
*Set 2 6 reps @ 60%
*Set 3 4 reps @ 70%
*Set 4 2 reps @ 80%
*Set 5 4 reps @ 75%
*Set 6 6 reps @ 65%

B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 or heavier if you have it)
50 Walking Lunges with DB/KB Farmers Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24/20)		 13m 48s
Performed as RX
Jonathan Schabruch 07/22/2019 Sheepdog CrossFit None A.
Three sets of:
Tempo Bench Press x 10 reps @ 21X1
Rest 2-3 minutes

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.		 14m 10s
Performed as RX
Jonathan Schabruch 07/20/2019 Sheepdog CrossFit None For time:
Run 800m
Then...
10 rounds of:
8 Strict chin-ups
12 Push-ups
16 Squats
Then...
Run 800m 		22m 49s
Performed as RX
Jonathan Schabruch 07/18/2019 Sheepdog CrossFit None Complete as many rounds as possible in 15 minutes of:
50 Double-unders
15 Chest-to-bar Pull-ups
10 Burpees to bar		 6 rounds 0 reps
Performed as RX
Jonathan Schabruch 07/17/2019 Sheepdog CrossFit None A.
3 X 7 Bench Press

B.
3 rounds for time of:

Row 400 meters
15 power cleans
40 strict push-ups

155 lb.		 17m 23s
Performed as RX
Jonathan Schabruch 07/16/2019 Sheepdog CrossFit None A .
5 X 2 Pause Back Squats
2 minutes rest

B.
Ten rounds for time of:
12 Kettlebell Swings (24/16 kg)
9 Push-Ups
6 Toes to Bar		 12m 20s
Performed as RX
Jonathan Schabruch 07/13/2019 Sheepdog CrossFit None For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell Swings, 32kg
Goblet Squats, 32kg

*20 Push-ups every time you put the KB down.		 9m 57s
Performed as RX
Jonathan Schabruch 07/12/2019 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
20 One Arm Overhead Lunges (10L/10R, 32kg KB)
10 Pull-ups*

*Add 5 Pull-ups each round. 		5 rounds 2 reps
Performed as RX
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