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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 02/27/2019 Sheepdog CrossFit None A.
5 X 5 Shoulder Press (75%)

B.
3 rounds for time of:
21 Calorie Row
15 Deadlifts, 185#
9 Burpee Box Jump-Overs (30")		 10m 59s
Performed as RX
Jonathan Schabruch 02/24/2019 Sheepdog CrossFit None 5 rounds for time of:

2 rope climbs, 15 feet
20 dumbbell snatches, alternating arms

Men: 65-lb. dumbbell
Women: 45-lb. dumbbell		 14m 43s
Performed as RX
Jonathan Schabruch 02/23/2019 Sheepdog CrossFit CrossFit Open 19.1 Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.		 6 rounds 21 reps
Performed as RX
Jonathan Schabruch 02/21/2019 Sheepdog CrossFit None A.
Take 20 minutes to build to todays 1-RM Push Press

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols		 9 rounds 10 reps
Performed as RX
Jonathan Schabruch 02/19/2019 Sheepdog CrossFit None 3 rounds for time of:

15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell
Women: 25-lb. dumbbell		 21m 25s
Performed as RX
Jonathan Schabruch 02/18/2019 Sheepdog CrossFit None A.
Every two minutes, for 12 minutes (6 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%
*Set 6 1 rep @ 95%

Then rest two minutes before starting...

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%

B.
For time:
40/30 Calories of Rowing
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24/20)
10 Front Squats (155/105 lbs)		 7m 55s
Performed as RX
Jonathan Schabruch 02/16/2019 Sheepdog CrossFit None Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats		 19m 42s
Performed as RX
Jonathan Schabruch 02/14/2019 Sheepdog CrossFit None A.
3 X 8 Bench Press

B.
3 rounds for time of:

15 power snatches
15 thrusters

Men: 95 lb.
Women: 65 lb.		 9m 38s
Performed as RX
Jonathan Schabruch 02/13/2019 Sheepdog CrossFit None A.
5X3 Pause Front Squat

B.
For time:

2 rounds
25 Cal Row
20 Pull Ups

Rest 3:00

2 rounds
20 Cal Row
15 Chest to Bar Pull-ups

Rest 3:00

2 Rounds
15 Cal Row
10 Bar Muscle Up 		14m 54s
Performed as RX
Jonathan Schabruch 02/09/2019 Sheepdog CrossFit None 4 rounds for time of:
20 Calorie Row
20 Ab Mat Sit-ups
20 Deficit Push-ups (4")		 10m 32s
Performed as RX
Jonathan Schabruch 02/08/2019 Sheepdog CrossFit None A.
Every 2:30, for 15 minutes (6 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)

Suggested loading per set (by %): 70, 75, 80, 85, 88, 90

B.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)		 16m 52s
Performed as RX
Jonathan Schabruch 02/07/2019 Sheepdog CrossFit None A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps @ 21X1

B.
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (55/35 lbs)
10 Strict Pull-Ups

*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. You must perform 10 reps on one arm before switching to the next arm 10 Left, 10 Right.		 4 rounds 60 reps
Performed as RX
Jonathan Schabruch 02/05/2019 Sheepdog CrossFit None A.
Back Squat
* Set 1 4 reps @ 75%
* Set 2 3 reps @ 80%
* Set 3 2 reps @ 85%
* Set 4 1 rep @ 90-95%
* Set 5 Max Reps @ 80%
Rest 3 minutes between sets.

B.
Five sets for max calories/reps of:
30 seconds of Rowing
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes		 102 reps
Performed as RX
Jonathan Schabruch 02/04/2019 Sheepdog CrossFit None A.
5 Rep-max Bench Press

B.
21-15-9

Power Snatch 115/75
Lateral Burpee over Bar

rest 3:00

9-15-21

Lateral Burpee over bar
Power Snatch 115/75

7 min Time Cap (each)		 144 reps
Performed as RX
Jonathan Schabruch 02/02/2019 Sheepdog CrossFit None 3 rounds for total reps:

5 minute AMRAP:
10 Alternating Reverse Lunges, 115# in back rack
10 Hang Power Cleans, 115#

Rest 1 minute between rounds. 		192 reps
Performed as RX
Jonathan Schabruch 02/01/2019 Sheepdog CrossFit None Every 2 minutes, for 24 minutes (3 sets of each):
Station 1- 30 Ring Dips
Station 2- 400 Meter Run
Station 3- 30 Toes to Bar
Station 4- 10 DB Squat Clean Thrusters (55 lbs)		 24m 50s
Performed as RX
Jonathan Schabruch 01/30/2019 Sheepdog CrossFit None A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
9 Burpee Box Jump-Overs (24/20)
6 Bar Muscle-Ups		 4 rounds 14 reps
Performed as RX
Jonathan Schabruch 01/29/2019 Sheepdog CrossFit None For time:
800 Meter Run

immediately followed by...
Three rounds of:
10 Strict Pull-ups
10 Shoulder to Overhead (55 lb DBs)
10 Burpee Box Jump-Overs (24")

immediately followed by...
800 Meter Run		 15m 44s
Performed as RX
Jonathan Schabruch 01/27/2019 Sheepdog CrossFit None A.
3 RM Bench Press

B.
15 min AMRAP:

12 Front Squats (135/95)
12 Strict Handstand Push-ups
12 Toes-to-bar		 5 rounds 12 reps
Performed as RX
Jonathan Schabruch 01/25/2019 Sheepdog CrossFit None Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
30 Double-Unders
15 Toes to Bar
20/15 Calories of Rowing		 15m 13s
Workout Scaled
Jonathan Schabruch 01/24/2019 Sheepdog CrossFit None A.
4 X Max reps Supinated Grip Bent Rows, 135#
2 minutes rest between sets.

B.
Strict and for time:
10 pull-ups
20 push-ups
30 squats
200 Double-unders
15 pull-ups
30 push-ups
45 squats
100 Double-unders
20 pull-ups
40 push-ups
60 squats
50 Double-unders 		15m 50s
Performed as RX
Jonathan Schabruch 01/22/2019 Sheepdog CrossFit None A.
Back Squat 5-3-1-5-3 reps

B.
7-6-5-4-3-2-1 reps for time of:

Bar muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg		 5m 35s
Performed as RX
Jonathan Schabruch 01/19/2019 Sheepdog CrossFit None A.
Every 90s for 9 minutes (6 sets):
Back Squat x 2 reps

B.
For time:
9 thrusters
800m run
15 thrusters
800m run
21 thrusters

Men: 65 lb.
Women: 45 lb.		 9m 23s
Performed as RX
Jonathan Schabruch 01/19/2019 Sheepdog CrossFit None A.
Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24/20)
15 Push Presses (95/65 lbs)

Rest 2 minutes, and when the running clock reaches 7:00

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Devils Presses (50/35 lb DBs)
15 Air Squats

Rest 2 minutes, and when the running clock reaches 14:00

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Push-Ups		 303 reps
Performed as RX
Jonathan Schabruch 01/17/2019 Sheepdog CrossFit None Complete as many rounds as possible in 12 minutes of:
10 Chest-to-bar Pull-ups
10 Push-ups
10 Ab Mat Sit-ups
20 Alternating Reverse Lunges (55# KBs)		 5 rounds 5 reps
Performed as RX
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