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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 12/05/2018 Sheepdog CrossFit None A.
Back Squat
*Set 1- 4 reps @ 65%
*Set 2- 3 reps @ 75%
*Set 3- 2 reps @ 80%
*Set 4- 3 reps @ 85%
*Set 5- 2 reps @ 90%
*Set 6- 1 rep @ 95%
*Set 7- 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
Row 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg 20 each side)
40 Kettlebell Swings
Row 400 Meters		 11m 59s
Performed as RX
Jonathan Schabruch 12/02/2018 Sheepdog CrossFit None Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 strict ring dips

Men: 165 lb.
Women: 110 lb.		 2 rounds 3 reps
Performed as RX
Jonathan Schabruch 12/01/2018 Sheepdog CrossFit None 21-18-15-12-9-6-3 reps for time of:
Row for Calories
Toes-to-bar		 11m 41s
Performed as RX
Jonathan Schabruch 11/30/2018 Sheepdog CrossFit None A.
Four sets of:
Deadlift x 5 reps (full stop at bottom)
Rest 2-3 minutes

B.
Five rounds for time of:
400 Meter Run
40 Double-Unders
10 Deadlifts (225/155 lbs)		 16m 58s
Performed as RX
Jonathan Schabruch 11/29/2018 Sheepdog CrossFit None 21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell		 9m 48s
Performed as RX
Jonathan Schabruch 11/27/2018 Sheepdog CrossFit None A.
Every 2 minutes for 10 minutes:
Bench Press X 3 reps

B.
7 rounds for time of:
10 burpees
20 sit-ups

For the burpees, jump and touch a target that is at least 6 inches above your max reach.		 9m 44s
Performed as RX
Jonathan Schabruch 11/26/2018 Sheepdog CrossFit None A.
Front Squat
*Set 1 3 reps @ 65%
*Set 2 2 reps @ 75%
*Set 3 1 reps @ 80%
*Set 4 3 reps @ 85%
*Set 5 2 rep @ 90%
*Set 6 1 rep @ 95%
*Set 7 3 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmers Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmers Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmers Carry		 12m 55s
Performed as RX
Jonathan Schabruch 11/23/2018 Sheepdog CrossFit None 20 minute AMRAP:
15 Ring Rows
15 Burpees
400m Run 		5 rounds 145 reps
Performed as RX
Jonathan Schabruch 11/21/2018 Sheepdog CrossFit None 5 rounds for time of:
15 hang squat cleans
30 push-ups

Men: 135 lb.
Women: 95 lb.		 16m 58s
Performed as RX
Jonathan Schabruch 11/20/2018 Sheepdog CrossFit None Wearing body armor, complete 10 rounds for time of:
Run to the top of the shooting berm
10 Squats
Run down the berm
10 Push-ups		 7m 39s
Performed as RX
Jonathan Schabruch 11/18/2018 Sheepdog CrossFit None A.
5 X Max reps strict pull-ups

B.
3 rounds for time:
20 Kettlebell Swings, 32kg
20 Box Jumps, 24"		 5m 12s
Performed as RX
Jonathan Schabruch 11/16/2018 Sheepdog CrossFit None A.
5 X 20 Walking Lunges with DBs.

B.
12 minute AMRAP:
Run 200m
12 Burpees
12 Bench Press, 135#		 4 rounds 208 reps
Performed as RX
Jonathan Schabruch 11/13/2018 Sheepdog CrossFit None A.
Dumbbell Pyramid Press:
Press 5 reps with 5-lb DBs, increase by 5 lbs until failure, then descend back to 5-lb DBs. No rest between sets.

B.
5 rounds for time of:
15 Calorie Row
10 Squat Cleans, 95#		 11m 12s
Performed as RX
Jonathan Schabruch 11/12/2018 Sheepdog CrossFit The Three Wise Men Tribute "Jeremy"
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 172 reps
Performed as RX
Jonathan Schabruch 11/10/2018 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (24kg KB)
10 Right-Arm Dumbbell Push Presses (24kg KB)
15 Dumbbell Goblet Squats (24kg KB)
20 V-Ups		 4 rounds 43 reps
Performed as RX
Jonathan Schabruch 11/08/2018 Sheepdog CrossFit None A.
Four sets of:
Deadlift x 6 reps
(Full stop at bottom. No bounce)

B.
Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)		 4m 25s
Performed as RX
Jonathan Schabruch 11/07/2018 Sheepdog CrossFit None A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 2-4 reps @ 20X1

If you achieve 4 successful reps, increase the load in the next set.

B.
For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 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, 10 Left, 10 Right.		 7m 49s
Performed as RX
Jonathan Schabruch 11/06/2018 Sheepdog CrossFit None Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
20 Alternating Reverse Lunges with Farmers Carry (24/16 kg KBs)
40 Air Squats		 5 rounds 405 reps
Performed as RX
Jonathan Schabruch 11/04/2018 Sheepdog CrossFit None 3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 2 minutes.		 169 reps
Performed as RX
Jonathan Schabruch 11/03/2018 Sheepdog CrossFit None For time:
50 Double-unders
40 Walking Lunges with Farmers Carry (50# DBs)
30 Burpees
20 Dumbbell Thrusters (50# DBs)
10 Bar Muscle-Ups
20 Dumbbell Thrusters
30 Burpees
40 Walking Lunges with Farmers Carry
50 Double-unders		 17m 57s
Performed as RX
Jonathan Schabruch 11/02/2018 Sheepdog CrossFit None A.
4 X 8 Bench Press (3 second negative)

B.
For time:
50 Deadlifts, 225#
*5 Bar-facing burpees every time the bar settles, not including after the final deadlift.		 5m 50s
Performed as RX
Jonathan Schabruch 11/01/2018 Sheepdog CrossFit None A.
Take 20 minutes to build to todays heavy 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 10/30/2018 Sheepdog CrossFit None A.
4 X 6 Bent-over Barbell Rows (3-second negative)

B.
15 minute AMRAP:
15 Wall Ball Shots
15 Toes-to-bar		 7 rounds 24 reps
Performed as RX
Jonathan Schabruch 10/29/2018 Sheepdog CrossFit None A.
4 X 6 Front Squat (3-second negative)

B.
For time:
1,000m Row
50 Kettlebell Swings, 55#
50 Push-ups
1,000m Row		 12m 27s
Performed as RX
Jonathan Schabruch 10/28/2018 Sheepdog CrossFit None A.
4 X 6 Bench Press
*3 second negative

B.
12 minute AMRAP:
400m Run
100 Double-unders
12 Hang Power Cleans, 135#		 2 rounds 504 reps
Performed as RX
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