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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 01/16/2019 Sheepdog CrossFit None A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1

B.
Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (55/35 lbs)
15 Toes to Bar
10 Burpees

*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.		 8m 03s
Performed as RX
Jonathan Schabruch 01/13/2019 Sheepdog CrossFit None For time:

50 strict pull-ups
100 push-ups
150 squats		 13m 51s
Performed as RX
Jonathan Schabruch 01/12/2019 Sheepdog CrossFit None For time:
Row 500m
15 Power Cleans, 155#
15 Toes-to-bar
Row 500m
15 Power Cleans, 155#
15 Toes-to-bar
Row 500m		 13m 07s
Performed as RX
Jonathan Schabruch 01/11/2019 Sheepdog CrossFit None A.
Every 2 minutes, for 20 minutes (10 sets)
Power Clean x 2 reps

Start around 70% and build each set to todays heavy double.

B.
For time:
1000 Meter Row
30 Alternating Single-Arm DB Snatches (55/35 lbs)
60-Foot Left Arm Overhead DB Walking Lunges (55/35 lbs)
60-Foot Right Arm Overhead DB Walking Lunges (55/35 lbs)
 9m 26s
Performed as RX
Jonathan Schabruch 01/10/2019 Sheepdog CrossFit None A.
5 sets of:
Back Squat x 4-5 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (55# DBs)
15 Deadlifts (55# DBs)
30 Double-Unders		 4 rounds 3 reps
Performed as RX
Jonathan Schabruch 01/08/2019 Sheepdog CrossFit None A.
5 X 2 Bench Press

B.
21-15-9 reps for time of:

Dumbbell squat clean and jerks
Strict pull-ups
GHD sit-ups

Men: 35-lb. DBs
Women: 25-lb. DBs		 13m 24s
Performed as RX
Jonathan Schabruch 01/07/2019 Sheepdog CrossFit None 10 Minute AMRAP
6 Thusters @ 135#
9 Power Snatches @ 135#
12 Power Cleans @ 135 #
15 Pull-ups
18 KB Swings 53 #
21 Hand stand push-ups
18 KB Swings 53 #
15 Pull-ups
12 Power Cleans @ 135#
9 Power Snatches @ 135#
6 Thusters @ 135#		 129 reps
Performed as RX
Jonathan Schabruch 01/06/2019 Sheepdog CrossFit None 5 rounds for time of:
400m Run
10 Tire Flips
5 Burpees over the tire

-For the burpees, face the tire, do a burpee, jump into the middle of the tire, then out the other side. 		17m 31s
Performed as RX
Jonathan Schabruch 01/04/2019 Sheepdog CrossFit None Tabata strict handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata ring dips
Rest 1 minute
Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.		 315 reps
Performed as RX
Jonathan Schabruch 01/03/2019 Sheepdog CrossFit None 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.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutese.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,

Post starting point, finishing point and total reps completed to comments.		 345 reps
Performed as RX
Jonathan Schabruch 01/02/2019 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Alternating Reverse Lunges (55 lb DBs)		 3 rounds 404 reps
Performed as RX
Jonathan Schabruch 12/30/2018 Sheepdog CrossFit None A.
Three sets of:
Bulgarian Split Squats X 8 reps each leg - 50# DBs

B.
For time:
40 Wall Ball Shots (20/14 lbs to 10')
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups		 7m 22s
Performed as RX
Jonathan Schabruch 12/29/2018 Sheepdog CrossFit None 3 rounds for time of:
10 Bar-facing Burpees
15 Thrusters, 95#
20 Toes-to-bar		 9m 27s
Performed as RX
Jonathan Schabruch 12/28/2018 Sheepdog CrossFit None A.
4 sets of max reps:
Dumbbell Bench Press, 70# DBs

B.
For time:
Row 400m
15 Power Snatches, 115#
30 Push-ups
Row 400m
10 Power Snatches
20 Push-ups
Row 400m
5 Power Snatches
10 Push-ups		 10m 56s
Performed as RX
Jonathan Schabruch 12/25/2018 Sheepdog CrossFit None A.
Back Squat 5-4-3-2-1-1 reps

B.
For time:
15 Bar-facing Burpees
5 Clean and jerks, 155#
12 Bar-facing Burpees
4 Clean and jerks
9 Bar-facing Burpees
3 Clean and jerks
6 Bar-facing Burpees
2 Clean and jerks
3 Bar-facing Burpees
1 Clean and jerk		 6m 29s
Performed as RX
Jonathan Schabruch 12/24/2018 Sheepdog CrossFit None 3 rounds for time of:
40 Ab-Mat Sit-ups
20 Bent Over Rows, 55# KBs
20 Box Step-ups, 55# KBs on 20" Box		 12m 58s
Performed as RX
Jonathan Schabruch 12/23/2018 Sheepdog CrossFit None 50-40-30-20-10 reps for time of:
Med Ball Cleans, 20#
Push-ups 		15m 06s
Performed as RX
Jonathan Schabruch 12/19/2018 Sheepdog CrossFit JCREWS Birthday WOD 12-17-76 (42 years old)
2 Rounds for time:
12 Power Cleans at 155#
17 Toes to bars
76 Double Unders
42 Calorie Row		 12m 52s
Performed as RX
Jonathan Schabruch 12/18/2018 Sheepdog CrossFit None 5 rounds for time of:
200 yard shuttle run (10 X 20 yards)
20 Lateral jumps
10 Strict chin-ups 		12m 57s
Performed as RX
Jonathan Schabruch 12/16/2018 Sheepdog CrossFit None A.
Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 3 reps @ 70-74% of 1-RM
*Set 2 3 reps @ 75-79%
*Set 3 2 reps @ 80-84%
*Set 4 2 reps @ 85%
*Set 5 1 rep @ 87-89%
*Set 6 1 rep @ 90-92%
*Set 7 1 rep @ 93-94%
*Set 8 1 rep @ 95%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Burpees Over the Barbell		 4 rounds 62 reps
Performed as RX
Jonathan Schabruch 12/15/2018 Sheepdog CrossFit None 5 rounds for reps of:
Max reps of 225-lb back squats
Max reps of strict pull-ups
Rest 2 minutes between rounds.		 87 reps
Performed as RX
Jonathan Schabruch 12/14/2018 Sheepdog CrossFit None A.
Take 20 minutes to build to a 2-RM Bench Press

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows (55/35 lbs)
20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right		 12m 21s
Workout Scaled
Jonathan Schabruch 12/13/2018 Sheepdog CrossFit None A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Box Jumps (24/20)
12 Toes to Bar		 15m 53s
Performed as RX
Jonathan Schabruch 12/11/2018 Sheepdog CrossFit None A.
4 rounds for reps:
1 minute of squats with dual 55# kettlebells
1 minute rest

B.
Four sets of 3-minute sprints of:
"Mary"
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.		 9 rounds 0 reps
Performed as RX
Jonathan Schabruch 12/10/2018 Sheepdog CrossFit None A.
3 rounds of:
Row 20 Calories
Max weighted pull-ups, 50# DB
Rest 1 minute between rounds

B.
3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell		 13m 28s
Performed as RX
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