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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 09/17/2018 Sheepdog CrossFit None 8 minute EMOM:
1 hanging clean
1 power clean
1 squat clean

Then...

3 minute AMRAP:
20 toes to bar
Thrusters @ 95#
Rest 2 minutes
3 minute AMRAP:
20 toes to bar
Power cleans @ 95#
Rest 2 minutes
3 minute AMRAP:
20 toes to bar
Overhead Squats @ 95#		 87 reps
Performed as RX
Jonathan Schabruch 09/14/2018 Sheepdog CrossFit None In teams of two, alternating full rounds, complete five rounds each of:
10 Power Cleans (115/75 lbs)
15 Shoulder to Overhead (115/75 lbs)
20 Alternating Reverse Lunges (115/75 lbs)		 25m 40s
Performed as RX
Jonathan Schabruch 09/13/2018 Sheepdog CrossFit None A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 Wall-Facing Handstand Marching x 20 reps
Interval 2 Wall Climb x 4 reps
Interval 3 Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 Ring Dips x 12 reps

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.		 94 reps
Performed as RX
Jonathan Schabruch 09/11/2018 Sheepdog CrossFit None For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent		 10m 40s
Performed as RX
Jonathan Schabruch 09/10/2018 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 reps for time of:
Sumo Deadlift High Pulls, 75#
Hand-release Push-ups
Push Press, 75#
Ring Dips
Kettlebell Swings, 55#
Burpees 		16m 08s
Performed as RX
Jonathan Schabruch 09/07/2018 Sheepdog CrossFit None 3 partner team 21 minute AMRAP:
P1 - 20 situps
P2 - Max reps ground to overhead
P3 - rest/count

Switch stations every minute. Score is total number of pounds lifted by the team at the end of the AMRAP. Weights on barbell may be changed as desired throughout workout.		 25,530 lbs
Performed as RX
Jonathan Schabruch 09/06/2018 Sheepdog CrossFit None A.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side 55/35 lbs)
15 Ring Dips

*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.		 16m 14s
Performed as RX
Jonathan Schabruch 09/05/2018 Sheepdog CrossFit None A.
Deadlift
*Set 1 10 reps @ 55% of 1-RM
*Set 2 10 reps @ 65%
*Set 3 6 reps @ 75%
*Set 4 8 reps @ 80%
*Set 5 6 reps @ 85%
*Set 6 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
For time:
60/40 Calories on Concept 2 Rower
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmers Carry (55/35 lbs)		 8m 05s
Performed as RX
Jonathan Schabruch 09/04/2018 Sheepdog CrossFit Saved by the bell 3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans		 284 reps
Performed as RX
Jonathan Schabruch 09/03/2018 Sheepdog CrossFit None 3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box		 13m 38s
Workout Scaled
Jonathan Schabruch 08/31/2018 Sheepdog CrossFit None A.
Every 3 minutes for 12 minutes:
Back Squat x 4 reps

B.
For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Men: 75 lb.
Women 55 lb.		 7m 06s
Performed as RX
Jonathan Schabruch 08/30/2018 Sheepdog CrossFit Burpee Palooza 3 rounds for time of:
3 Super Burpees
6 Burpee Kettlebell Swings, 32kg
9 Burpee Pull-ups
400m Run

*Super Burpee = Drop to plank, 4 chest-to-deck push-ups, jump and clap.		 12m 23s
Performed as RX
Jonathan Schabruch 08/28/2018 Sheepdog CrossFit None Teams of 5 complete 5 rounds for time. Each person starts at a station and rotates when everyone finishes their station.

1 - Row 250m
2 - 40 Squats
3 - 30 Sit-ups
4 - 20 HR Push-ups
5 - Rest 		28m 47s
Performed as RX
Jonathan Schabruch 08/27/2018 Sheepdog CrossFit None A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24/20)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

One teammate completes a full round before the next one starts.		 617 reps
Performed as RX
Jonathan Schabruch 08/25/2018 Sheepdog CrossFit None For time:
46 Bar Muscle-ups

*Every time you drop off the bar, complete a 200-ft shuttle run (4 X 50-ft)		 11m 10s
Performed as RX
Jonathan Schabruch 08/24/2018 Sheepdog CrossFit None 5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 95 lb.
Women 65 lb.		 55 reps
Performed as RX
Jonathan Schabruch 08/23/2018 Sheepdog CrossFit None For time:
Row 500m
Then...
5 rounds:
10 Kettlebell Swings, 32kg
15 Push-ups
Then...
Row 500m 		8m 47s
Performed as RX
Jonathan Schabruch 08/22/2018 Sheepdog CrossFit None For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then...

8 Burpee Box Jump-Overs (24/20)
8 Ring Dips

Rest 4 minutes, and then...

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar		 413 reps
Performed as RX
Jonathan Schabruch 08/21/2018 Sheepdog CrossFit None 3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 185 lb.
Women: 125 lb.		 11m 39s
Performed as RX
Jonathan Schabruch 08/20/2018 Sheepdog CrossFit None A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps

B.
Against a 4-minute running clock, perform a total of 3 sets of:
Run 400 Meters
Max Reps of Single-Arm Overhead Squats (24kg KB)
Rest 2 minutes between sets.		 82 reps
Performed as RX
Jonathan Schabruch 08/17/2018 Sheepdog CrossFit None Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 15 Sumo Deadlift High Pulls, 32kg KB
Minute 2 15 Strict Handstand Push-Ups
Minute 3 15 Box Jump-Overs (24/20)
Minute 4 30-Second Front Leaning Rest		 15m 30s
Performed as RX
Jonathan Schabruch 08/16/2018 Sheepdog CrossFit None A.
5 X 5 Bench Press

B.
3 rounds for time of:
30-20-10 Squat Cleans, 95#
10-20-30 Burpees
10-10-10 Pull-ups 		12m 17s
Performed as RX
Jonathan Schabruch 08/15/2018 Sheepdog CrossFit None A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders		 13m 21s
Performed as RX
Jonathan Schabruch 08/14/2018 Sheepdog CrossFit None In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squatsand so on.		 5 rounds 110 reps
Performed as RX
Jonathan Schabruch 08/13/2018 Sheepdog CrossFit None Every 6 minutes, for 30 minutes (5 sets):
25/18 Calories of Rowing
15 Burpee Box Jump-Overs (24/20)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs 10 steps each side)		 31m 10s
Performed as RX
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