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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 04/07/2019 Sheepdog CrossFit None 4 rounds for time of:
30 Calorie Row
20 Push Press, 35# DBs		 10m 42s
Performed as RX
Jonathan Schabruch 04/06/2019 Sheepdog CrossFit None 4 X 3 minute AMRAPs:
5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Max Double-unders for the remaining time.

Rest 1 minute between rounds. 		451 reps
Performed as RX
Jonathan Schabruch 04/05/2019 Sheepdog CrossFit None A.
3 X 10 Front Squats

B.
For time:
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Alternating Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats		 19m 44s
Performed as RX
Jonathan Schabruch 04/02/2019 Sheepdog CrossFit None A.
5 X 3 Bench Press

B.
For time:
30 Calorie Row
50 Pull-ups
30 Calorie Row
35 Pull-ups
30 Calorie Row
20 Pull-ups
30 Calorie Row		 15m 44s
Performed as RX
Jonathan Schabruch 04/01/2019 Sheepdog CrossFit None For time:
24-21-18 reps of:
95# Overhead Squats
Toes-to-bar

Rest 3 minutes, then...

24-21-18 reps of:
Bar-facing Burpees
Ab Mat Sit-ups		 19m 48s
Performed as RX
Jonathan Schabruch 03/28/2019 Sheepdog CrossFit None A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 5 reps @ 55%
*Set 2 5 reps @ 65%
*Set 3 3 reps @ 75%
*Set 4 2 reps @ 85%
*Set 5 2 reps @ 90%

Followed by

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Box Jumps (30/24)		 7 rounds 16 reps
Performed as RX
Jonathan Schabruch 03/28/2019 Sheepdog CrossFit None 5 rounds for time of:
10 Walking Lunges, 70# KBs
15 Strict Pull-ups
30 Push-ups		 17m 00s
Performed as RX
Jonathan Schabruch 03/26/2019 Sheepdog CrossFit None 2 rounds for time of:
Run 200m
15 Hang Power Cleans, 95#
10 Toes-to-bar
Run 200m
15 Front Squats, 95#
10 Toes-to-bar 		7m 59s
Performed as RX
Jonathan Schabruch 03/24/2019 Sheepdog CrossFit None A.
5 X 5 Bench Press

B.
3 rounds for time:

15 calorie row
10 burpee box jump overs, 24"
15 pull ups
10 burpee box jump overs
15 calorie row

- rest 3 mins after each round -		 19m 26s
Performed as RX
Jonathan Schabruch 03/23/2019 Sheepdog CrossFit None 3 rounds for time of:
30 Calorie Row
30 Double-unders
30 Push-ups		 10m 06s
Performed as RX
Jonathan Schabruch 03/22/2019 Sheepdog CrossFit CrossFit Open 19.5 33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.		 20m 41s
Performed as RX
Jonathan Schabruch 03/21/2019 Sheepdog CrossFit None A.
4 X 8 Shoulder Press

B.
5 rounds for time of:
40 Double-unders
10 Push Press, 55# DBs
10 Toes-to-bar 		8m 57s
Performed as RX
Jonathan Schabruch 03/19/2019 Sheepdog CrossFit None 3 rounds for time of:
40 Calorie Row
30 Wall Balls, 20#
20 Box Jump Overs, 24"		 18m 56s
Performed as RX
Jonathan Schabruch 03/18/2019 Sheepdog CrossFit CrossFit Open 19.4 For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.		 15m 45s
Performed as RX
Jonathan Schabruch 03/16/2019 Sheepdog CrossFit None 3 rounds for time of:
Run 600m
15 Strict Pull-ups
30 Push-ups 		15m 10s
Performed as RX
Jonathan Schabruch 03/14/2019 Sheepdog CrossFit None A .
Bench Press
*Set 1 5 reps @ 80-85%
*Set 2 3 reps @ 85-90%
*Set 3 2 reps @ 90%
*Set 4 Max Reps @ 80%
Rest 3 minutes between sets.

B.
For time:
50 Burpees
50 Alternating Reverse Lunges (40 lb DBs in farmer's carry)
50 Push Presses (40 lb DBs)
50 Toes to Bar		 13m 45s
Performed as RX
Jonathan Schabruch 03/13/2019 Sheepdog CrossFit None 3 rounds for time of:
10 Calorie Row
10 Power Snatches, 135#
10 Calorie Row
10 Lateral Burpees over the rower		 13m 23s
Performed as RX
Jonathan Schabruch 03/12/2019 Sheepdog CrossFit None Run 3 miles 20m 50s
Performed as RX
Jonathan Schabruch 03/10/2019 Sheepdog CrossFit None For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell		 13m 58s
Performed as RX
Jonathan Schabruch 03/09/2019 Sheepdog CrossFit None 3 rounds for time of:
Row 500 meters
20 Lateral Burpees over the Rower
20 Chest-to-bar Pull-ups		 15m 52s
Performed as RX
Jonathan Schabruch 03/08/2019 Sheepdog CrossFit CrossFit Open 19.3 For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box		 16m 25s
Workout Scaled
Jonathan Schabruch 03/07/2019 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings, 24kg
20 Burpees 		3 rounds 120 reps
Performed as RX
Jonathan Schabruch 03/05/2019 Sheepdog CrossFit CrossFit Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.		 176 reps
Workout Scaled
Jonathan Schabruch 03/04/2019 Sheepdog CrossFit None 5 rounds for time of:
20 Kettlebell Walking Lunges, 55# X 2
10 Bench Press, 165#
10 Weighted Pull-ups, 35# DB		 19m 41s
Performed as RX
Jonathan Schabruch 02/28/2019 Sheepdog CrossFit None Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 20 Goblet Squats (24 kg)
Minute 2 25 Push-Ups
Minute 3 15 Box Jump-Overs (24/20)
Minute 4 30-Second Front Leaning Rest on Rings		 23m 30s
Performed as RX
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