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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 07/03/2018 Sheepdog CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 35m 36s
Performed as RX
Jonathan Schabruch 07/02/2018 Sheepdog CrossFit None Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 - 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 - 250 Meters of Rowing
Station 3 - 12 Burpee Box Jump-Overs (24/20)
Station 4 - 200 Meter Run		 29m 22s
Workout Scaled
Jonathan Schabruch 07/01/2018 Sheepdog CrossFit 2018 Regional Event 3 3 rounds for time of:
9 muscle-ups
36-ft. handstand walk
36-45-54 single-leg squats
36-ft. handstand walk		 15m 55s
Performed as RX
Jonathan Schabruch 06/29/2018 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)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners rest periods and racking up as many rounds as possible.		 38 rounds 6 reps
Performed as RX
Jonathan Schabruch 06/28/2018 Sheepdog CrossFit None A.
Take 20 minutes to build to todays 1-RM Push Press

B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups

Rest 3 minutes, and repeat for a total of 5 working sets.		 15 rounds 27 reps
Performed as RX
Jonathan Schabruch 06/25/2018 Sheepdog CrossFit None For time:
10 Snatches, 135#
10 Burpees over the bar
15 Snatches, 115#
15 Burpees over the bar
20 Snatches, 95#
20 Burpees over the bar
25 Snatches, 75#
25 Burpees over the bar 		14m 19s
Performed as RX
Jonathan Schabruch 06/23/2018 Sheepdog CrossFit None Bike 10,000 meters 26m 55s
Performed as RX
Jonathan Schabruch 06/23/2018 Sheepdog CrossFit None Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The indoor partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24/20)		 359 reps
Performed as RX
Jonathan Schabruch 06/22/2018 Sheepdog CrossFit Josie For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.		 24m 43s
Workout Scaled
Jonathan Schabruch 06/21/2018 Sheepdog CrossFit None 4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders

Men: 65 lb.
Women: 45 lb.		 13m 07s
Performed as RX
Jonathan Schabruch 06/20/2018 Sheepdog CrossFit None Complete as many rounds and reps as possible in 12 minutes of:
6 Squat Clean Thrusters, 135#
12 Pull-ups
18 Wall ball shots
24 Calorie Row 		2 rounds 36 reps
Performed as RX
Jonathan Schabruch 06/19/2018 Sheepdog CrossFit None A.
5 attempts to establish a 1 rep max power clean.

B.
7 rounds for time of:
7 Pull-ups
14 Burpees
21 Squats 		11m 33s
Performed as RX
Jonathan Schabruch 06/18/2018 Sheepdog CrossFit None A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B.
Three sets for max reps:
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds		 111 reps
Performed as RX
Jonathan Schabruch 06/15/2018 Sheepdog CrossFit Fran Sandwich For time:
1000 Meter Row
immediately followed by...

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by...
800 Meter Run		 14m 40s
Performed as RX
Jonathan Schabruch 06/14/2018 Sheepdog CrossFit None A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 Barbell Glute Bridges x 6-8 reps @ 20X1
Station 4 Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (32/24 kg)
20 Push-Ups
10 Toes to Bar		 5 rounds 3 reps
Performed as RX
Jonathan Schabruch 06/13/2018 Sheepdog CrossFit None A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Build over the course of the 10 sets to todays heavy complex.

B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 5 Hang Squat Cleans
Station 2 18/12 Calories of Assault Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.		 14m 21s
Performed as RX
Jonathan Schabruch 06/12/2018 Sheepdog CrossFit None A.
Six sets of:
Push Press x 2-3 reps
Rest 2 minutes

Build to todays heavy 2-3 reps.

B.
Against a 4-minute running clock, complete as many reps as possible of:
400 Meter Run
50 Double-Unders
Max Reps of Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of three sets.		 72 reps
Performed as RX
Jonathan Schabruch 06/11/2018 Sheepdog CrossFit Candy 5 rounds for time of:
20 pull-ups
40 push-ups
60 squats		 21m 15s
Performed as RX
Jonathan Schabruch 06/08/2018 Sheepdog CrossFit None A.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 70-75%
*Sets 3-4 75-80%
*Sets 5-6 80% or more

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell		 6m 56s
Performed as RX
Jonathan Schabruch 06/07/2018 Sheepdog CrossFit None A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 5 reps @ 70%
*Set 2 4 reps @ 75%
*Set 3 3 reps @ 80%
*Set 4 2 reps @ 85%
*Set 5 2 reps @ 90%
*Set 6 4-6 reps @ 80%

B.
For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
10 Pull-Ups		 8m 54s
Performed as RX
Jonathan Schabruch 06/04/2018 Sheepdog CrossFit Invictus 180508 A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 32X1

Build over the course of the 6 sets to todays 1-RM Pause Front Squat.

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)		 30 reps
Performed as RX
Jonathan Schabruch 06/02/2018 Sheepdog CrossFit None Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24/20)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds		 283 reps
Performed as RX
Jonathan Schabruch 06/01/2018 Sheepdog CrossFit 2018 Regional Event 5 For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box		 19m 41s
Workout Scaled
Jonathan Schabruch 05/31/2018 Sheepdog CrossFit None A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to todays heavy 3-4 reps.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups		 5 rounds 10 reps
Performed as RX
Jonathan Schabruch 05/29/2018 Sheepdog CrossFit 180504 5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.		 14m 39s
Workout Scaled
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