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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 08/10/2018 Sheepdog CrossFit None A.
Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 5 reps @ 70%
Set 2 4 reps @ 75%
Set 3 3 reps @ 80%
Set 4 2 reps @ 85%
Set 5 1 rep @ 90%

Immediately followed by...

Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups		 11m 04s
Performed as RX
Jonathan Schabruch 08/09/2018 Sheepdog CrossFit None 4 X 3 minute AMRAPs...

21 Calorie Row
18 Lateral Burpees over the bar
75# Thrusters X max reps

Rest 3 minutes

18 Calorie Row
15 Lateral Burpees over the bar
95# Thrusters X max reps

Rest 3 minutes

15 Calorie Row
12 Lateral Burpees over the bar
115# Thrusters X max reps

Rest 3 minutes

12 Calorie Row
9 Lateral Burpees over the bar
135# Thrusters X max reps 		49 reps
Performed as RX
Jonathan Schabruch 08/08/2018 Sheepdog CrossFit None 30-20-10 reps for time of:
Double Kettlebell Front Squats, 55# KBs
Row for calories 		9m 56s
Performed as RX
Jonathan Schabruch 08/07/2018 Sheepdog CrossFit Complex Fran For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.		 7m 10s
Performed as RX
Jonathan Schabruch 08/05/2018 Sheepdog CrossFit None 2 rounds for time of:
Run 800m
40 Wall ball shots
40 Push-ups 		14m 57s
Performed as RX
Jonathan Schabruch 08/03/2018 Sheepdog CrossFit None Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
30 Kettlebell Swings (24/16 kg)
20 Alternating Pistols		 3 rounds 82 reps
Performed as RX
Jonathan Schabruch 08/01/2018 Sheepdog CrossFit Doubles and Oly For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.		 6m 35s
Workout Scaled
Jonathan Schabruch 07/30/2018 Sheepdog CrossFit Fight Gone Worse For reps:
3 minutes of Wall ball shots
1 minute rest
3 minutes of Sumo Deadlift High Pulls, 75#
1 minute rest
3 minutes of Box Jumps, 20"
1 minute rest
3 minutes of Push Press, 75#
1 minute rest
3 minutes of Rowing (Calories) 		348 reps
Performed as RX
Jonathan Schabruch 07/28/2018 Sheepdog CrossFit None 6 rounds for time of:
300-ft Shuttle Run (6 X 50')
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups		 13m 35s
Performed as RX
Jonathan Schabruch 07/27/2018 Sheepdog CrossFit None A.
Deadlift
*Set 1 10 reps @ 50% of 1-RM
*Set 2 10 reps @ 60%
*Set 3 10 reps @ 65%
*Set 4 8 reps @ 75%
*Set 5 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (55/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)		 3 rounds 76 reps
Performed as RX
Jonathan Schabruch 07/24/2018 Sheepdog CrossFit None For total weight in 10 minutes:

Clean 1-2-4-6-8-10 reps.

Once you begin a set, you can not lower the weight. Reps can be touch and goes or singles. Add up the total weight accumulated over all sets.		 1,270 lbs
Performed as RX
Jonathan Schabruch 07/24/2018 Sheepdog CrossFit None Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups		 9m 47s
Performed as RX
Jonathan Schabruch 07/23/2018 Sheepdog CrossFit None Every 6 minutes, for 18 minutes (3 sets):
Run 400 Meters
20 Alternating Single-Arm Kettlebell Snatches (24kg)
40 Push-ups

Score is the total working time of the three sets.		 11m 36s
Performed as RX
Jonathan Schabruch 07/21/2018 Sheepdog CrossFit None 5 rounds for time of:
10 Toes-to-bar
10 Pistols (right leg)
10 Pistols (left leg)		 7m 50s
Performed as RX
Jonathan Schabruch 07/20/2018 Sheepdog CrossFit None Name:NoneDescription:Every 2 minutes, for 24 minutes (3 rounds) of:
Station 1 - 400 Meter Run
Station 2 - 30 Wall Ball Shots (20/14 lbs)
Station 3 - 30 Pull-Ups
Station 4 - 15 Burpee Box Jump-Overs (24/20)		 23m 13s
Performed as RX
Jonathan Schabruch 07/19/2018 Sheepdog CrossFit Anibal 7 rounds for time of:
18 Dumbbell Hang Squat Cleans, 35# DBs
18 Pull-ups
10 Power Cleans, 135#
10 Handstand Push-ups 		33m 23s
Performed as RX
Jonathan Schabruch 07/17/2018 Sheepdog CrossFit None 3 rounds for total reps:
5 minute AMRAP:
15 calorie row
20 bench press @ 115#
30 wall balls
20 abmat situps
Rest 5 minutes

Start at row each time.		 329 reps
Performed as RX
Jonathan Schabruch 07/16/2018 Sheepdog CrossFit None A.
Deadlift
*Set 1 10 reps @ 50% of 1-RM
*Set 2 10 reps @ 60%
*Set 3 10 reps @ 65%
*Set 4 8 reps @ 70%
*Set 5 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
200 Meter Run
20 Walking Lunges with 32/24 kg Kettlebells

As soon as one partner finishes the run, the next may begin.		 19 rounds 1 reps
Workout Scaled
Jonathan Schabruch 07/14/2018 Sheepdog CrossFit None In 10 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Immediately followed by...

In 10 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar		 258 reps
Performed as RX
Jonathan Schabruch 07/12/2018 Sheepdog CrossFit None 3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell		 14m 52s
Performed as RX
Jonathan Schabruch 07/10/2018 Sheepdog CrossFit None 3 rounds for reps of:
60s Assault Bike (Calories)
60s Bar Muscle-ups
60s Row (Calories)
60s Ring Muscle-ups
60s Rest		 123 reps
Performed as RX
Jonathan Schabruch 07/09/2018 Sheepdog CrossFit None A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

*Set 1 75%
*Set 2 80%
*Set 3 85%
*Set 4 87-90%
*Set 5 90% or more

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24/20)		 59m 59s
Performed as RX
Jonathan Schabruch 07/08/2018 Sheepdog CrossFit None Two sets for max reps:
2 Minutes of Squats
2 Minutes of Kettlebell Swings (32/24 kg)
2 Minutes of Pull-ups
2 Minutes of Ring Dips		 344 reps
Performed as RX
Jonathan Schabruch 07/06/2018 Sheepdog CrossFit Row-meo amd Juliet In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.		 33m 33s
Performed as RX
Jonathan Schabruch 07/05/2018 Sheepdog CrossFit None 21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.		 11m 28s
Performed as RX
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