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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 05/25/2019 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats		 11 rounds 6 reps
Performed as RX
Jonathan Schabruch 05/23/2019 Sheepdog CrossFit None A.
4 X 4 Weighted Pull-ups

B.
Three sets of:
20 Calories of Rowing
30 Walking Lunges with Farmers Hold (55# KBs)
Rest 2 minutes		 12m 57s
Performed as RX
Jonathan Schabruch 05/22/2019 Sheepdog CrossFit None A.
5 Rounds of:
1 Power Snatch + 3 Overhead Squats

B.
For time:
3 rounds of:
100 Double-unders
30 Toes-to-bar

Then...

1 round of:
Row 500m
30 Push-ups		 14m 08s
Performed as RX
Jonathan Schabruch 05/21/2019 Sheepdog CrossFit None 4 rounds for time of:
21 Med Ball Cleans, 20#
15 Strict Pull-ups
400m Run 		17m 21s
Performed as RX
Jonathan Schabruch 05/18/2019 Sheepdog CrossFit None A.
7X2 Bench Press

B.
For time:
45 thrusters (95/65)
45 toes-to-bars
45 cleans, (95/65)
45 pull-ups		 16m 15s
Performed as RX
Jonathan Schabruch 05/17/2019 Sheepdog CrossFit None A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 5 reps @ 70%
Set 2 4 reps @ 75%
Set 3 3 reps @ 80%
Set 4 2 reps @ 85%
Set 5 1 rep @ 90%

Immediately followed by

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps

B.
Three sets for max reps/calories of:
60 seconds of Box Step-ups (50# DBs / 24" Box)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds		 213 reps
Performed as RX
Jonathan Schabruch 05/16/2019 Sheepdog CrossFit None Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 400 Meter Run
Station 2 30 Wall Ball Shots (20/14 lbs)
Station 3 400 Meter Run
Station 4 30 Pull-Ups
Station 5 15 Burpee Box Jump-Overs (24/20)		 22m 00s
Workout Scaled
Jonathan Schabruch 05/14/2019 Sheepdog CrossFit None A.
6 X 2 Back Squat

B.
For Time:
100 Double Unders
21 Squat Cleans (135/95)
100 Double Unders
15 Squat Cleans (135/95)
100 Double Unders
9 Squat Cleans (135/95)		 12m 41s
Performed as RX
Jonathan Schabruch 05/13/2019 Sheepdog CrossFit None For time:
5 rounds of:
4 ring muscle-ups
13 shoulder-to-overheads (40# DBs)

Then, increase the weight for

5 rounds of:
4 bar muscle-ups
7 shoulder-to-overheads (55# DBs)
 12m 19s
Performed as RX
Jonathan Schabruch 05/11/2019 Sheepdog CrossFit None 5 rounds for time of:
400 Meter Run
10 Overhead Squats (115/75 lbs)
10 Lateral Burpees over the bar		 18m 38s
Performed as RX
Jonathan Schabruch 05/09/2019 Sheepdog CrossFit None A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
15 Toes to Bar
10 Power Cleans (155/105 lbs)		 3 rounds 56 reps
Performed as RX
Jonathan Schabruch 05/08/2019 Sheepdog CrossFit None Every minute, on the minute, for 20 minutes (4 sets) of:
Minute 1 12 Calories of Rowing
Minute 2 8 Burpee Box Jump-Overs (24")
Minute 3 12 Chest-to-Bar Pull-Ups
Minute 4 Front-Racked Alternating Reverse Lunges x 12 reps (135 lbs)
Minute 5 8 Strict Handstand Push-Ups		 19m 11s
Performed as RX
Jonathan Schabruch 05/05/2019 Sheepdog CrossFit None For Time:
175 Cal. Row
-Every 2 mins 20 Push Ups-		 13m 38s
Performed as RX
Jonathan Schabruch 05/04/2019 Sheepdog CrossFit None A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press - these should be heavy by set 3.

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups		 4m 32s
Workout Scaled
Jonathan Schabruch 05/03/2019 Sheepdog CrossFit None A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to todays heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (185/135 lbs)
10 Pull-Ups		 6 rounds 8 reps
Performed as RX
Jonathan Schabruch 04/30/2019 Sheepdog CrossFit None 5 rounds for time of:

7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m row

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells		 23m 31s
Performed as RX
Jonathan Schabruch 04/29/2019 Sheepdog CrossFit None A. 5X3 Back Squat

B.
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.		 337 reps
Performed as RX
Jonathan Schabruch 04/25/2019 Sheepdog CrossFit None 3 rounds for time of:

500-m row
100 double-unders
20 thrusters

Men: 65 lb.
Women: 45 lb.		 16m 00s
Performed as RX
Jonathan Schabruch 04/22/2019 Sheepdog CrossFit None For time:
30 Front Racked Alternating Reverse Lunges
100 Double-unders
30 Push Press
100 Double-unders
30 Hang Power Cleans
100 Double-unders
30 Front Squats
100 Double-unders
30 Burpees
100 Double-unders

*All weighted movements with two 55# DBs. 		20m 38s
Performed as RX
Jonathan Schabruch 04/20/2019 Sheepdog CrossFit None 3 rounds for time of:
20 Pull-ups
20 Thrusters, 45# Bar
20 Kettlebell Swings, 55#
20 Box Jumps, 20" box		 12m 39s
Performed as RX
Jonathan Schabruch 04/18/2019 Sheepdog CrossFit None 5 rounds for time of:
Run 200m
50 Double-unders
50 Squats
25 Push-ups 		17m 48s
Performed as RX
Jonathan Schabruch 04/16/2019 Sheepdog CrossFit None Five rounds for time of:
10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold

Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time in comments.		 9m 17s
Performed as RX
Jonathan Schabruch 04/15/2019 Sheepdog CrossFit None A.
3 X 10 Bench Press

B.
For time:
Row 1,000 meters
50 Pull-ups
75 Push-ups
100 Squats		 13m 47s
Performed as RX
Jonathan Schabruch 04/11/2019 Sheepdog CrossFit None For time:

Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters		 15m 49s
Performed as RX
Jonathan Schabruch 04/10/2019 Sheepdog CrossFit None Four rounds for time of:
200 Meter Row
6 Strict Pull-Ups
12 Dumbbell Shoulder to Overhead (55/35 lbs)
200 Meter Row
6 Dumbbell Hang Squat Cleans (55/35 lbs)
12 Toes to Bar		 19m 21s
Performed as RX
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