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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 10/25/2018 Sheepdog CrossFit None A.
3 X 6 Back Squat
*3 Second Negative

B.
4 rounds for time of:
10 Shoulder to Overhead, 135#
10 Pull-ups
10 Burpees		 8m 15s
Performed as RX
Jonathan Schabruch 10/24/2018 Sheepdog CrossFit Anderson Birthday WOD For time:

10 Bench Press @ Bodyweight

Then...
5 rounds of:
10 Thrusters, 75#
24 Burpees
355m Row

Then...
43 4-count flutter kicks		 23m 38s
Performed as RX
Jonathan Schabruch 10/21/2018 Sheepdog CrossFit None A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 Muscle-Ups x Max Reps in 45 seconds
Station 2 Handstand Walk x 10 Meters
Station 3 L-Sit Hold x 45 seconds accumulated time

B.
Against a 12-minute running clock
Row 1500 Meters
immediately followed by as many rounds and reps as possible of:
12 Push Press (95/65 lbs)
12 Toes to Bar		 3 rounds 18 reps
Performed as RX
Jonathan Schabruch 10/20/2018 Sheepdog CrossFit None A.
3 X 12 Back Squat

B.
15 Minute AMRAP:
15 Calorie Row
15 Box Jumps, 24"
15 Sumo Deadlift High Pull, 95#		 4 rounds 41 reps
Performed as RX
Jonathan Schabruch 10/19/2018 Sheepdog CrossFit None Tabata push jerk
Rest 3 minutes
Tabata strict pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.
Women: 65 lb.		 241 reps
Performed as RX
Jonathan Schabruch 10/18/2018 Sheepdog CrossFit None A.
4 X 12 Bent-over Barbell Rows

B.
For time:
Run 800m
50 Ring Dips
50 Ab Mat Sit-ups
Run 800m 		10m 50s
Performed as RX
Jonathan Schabruch 10/16/2018 Sheepdog CrossFit None A.
4 X 10 Front Squat

B.
Death by Power Clean, 165#		 7 rounds 6 reps
Performed as RX
Jonathan Schabruch 10/15/2018 Sheepdog CrossFit Dork 6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell		 21m 41s
Performed as RX
Jonathan Schabruch 10/13/2018 Sheepdog CrossFit None A.
4 X 10 Back Squats

B.
21-15-9 reps for time of:
Squat Snatches, 95#
Pull-ups 		10m 20s
Performed as RX
Jonathan Schabruch 10/11/2018 Sheepdog CrossFit None A.
4 X 10 Bench Press

B.
14 minute AMRAP:
20 Push-ups
15 Deadlifts, 155#
20 Ab mat Sit-ups		 6 rounds 29 reps
Performed as RX
Jonathan Schabruch 10/10/2018 Sheepdog CrossFit None 4 Rounds:
1 minute Row calories
1 minute GTO #115
1 minute Burpees
1 minute Wallballs
1 minute Rest		 237 reps
Performed as RX
Jonathan Schabruch 10/09/2018 Sheepdog CrossFit None A.
4 X 8 Deadlift

B.
14 minute AMRAP:
15 Hang Power Snatch, 95#
15 Toes-to-bar
200m Run 		4 rounds 5 reps
Performed as RX
Jonathan Schabruch 10/07/2018 Sheepdog CrossFit None For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.		 12m 44s
Performed as RX
Jonathan Schabruch 10/05/2018 Sheepdog CrossFit None A.
4 X 8 Bent over barbell row

B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 50 Double-Unders
Minute 2 12 Toes to Bar
Minute 3 25 Push-Ups		 11m 30s
Performed as RX
Jonathan Schabruch 10/04/2018 Sheepdog CrossFit None A.
4 X 8 Back Squats

B.
30-20-10 reps for time of:
Walking Lunges, 50# DBs
Burpees 		7m 15s
Performed as RX
Jonathan Schabruch 10/02/2018 Sheepdog CrossFit None A.
4 X 8 Bench Press

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ring Dips
10 Clean & Jerks, 135#
10 Pull-ups		 4 rounds 7 reps
Performed as RX
Jonathan Schabruch 10/01/2018 Sheepdog CrossFit None For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box		 13m 05s
Workout Scaled
Jonathan Schabruch 09/30/2018 Sheepdog CrossFit None Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmers Carry (heavy)
10 Strict Pull-Ups
400 Meter Run		 18m 09s
Performed as RX
Jonathan Schabruch 09/28/2018 Sheepdog CrossFit None For time:
9 Power Snatches, 135#
15 Thrusters, 135#
21 Power Cleans, 135#

Rest 2 minutes, then...

21 Power Cleans
15 Thrusters
9 Power Snatches		 15m 22s
Performed as RX
Jonathan Schabruch 09/26/2018 Sheepdog CrossFit None A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to todays heavy.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)		 8m 37s
Performed as RX
Jonathan Schabruch 09/25/2018 Sheepdog CrossFit None 3 rounds for time of:
Run 800m
25 Push-ups
25 Box Jumps, 24"		 15m 56s
Performed as RX
Jonathan Schabruch 09/24/2018 Sheepdog CrossFit None 5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell		 8m 57s
Performed as RX
Jonathan Schabruch 09/21/2018 Sheepdog CrossFit None 5 3-minute rounds of:
20 Goblet Squats, 24kg KB
Max-rep weighted pull-ups*

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

*50-40-30-20-10-lb. weighted pull-ups		 81 reps
Performed as RX
Jonathan Schabruch 09/20/2018 Sheepdog CrossFit None A.
5x3 Bench Press

B.
3 rounds for time of:
10 Hang Power Snatch, 125#
15 Ring Dips
20 Wall ball shots
400m Run 		14m 45s
Performed as RX
Jonathan Schabruch 09/18/2018 Sheepdog CrossFit None Five rounds for time of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (20/14 lbs)
10 Strict Pull-Ups		 22m 36s
Performed as RX
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