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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 05/28/2018 Sheepdog CrossFit Katz 21-15-9 reps for time of:
225# Deadlifts
Knees-to-elbows
*Run 400 meters after each round. 		10m 36s
Performed as RX
Jonathan Schabruch 05/26/2018 Sheepdog CrossFit None Three rounds for time of:
Bike 1 mile
50 Push-ups 		17m 02s
Performed as RX
Jonathan Schabruch 05/25/2018 Sheepdog CrossFit None A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on.

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads - 135/95 lbs.		 100 reps
Performed as RX
Jonathan Schabruch 05/24/2018 Sheepdog CrossFit None Complete as many rounds and reps as possible in 20 minutes of:
10 KB cleans, right arm
10 KB cleans, left arm
One arm overhead lunge across gym (50 feet)
10 Lateral Burpees over the KB
One arm overhead lunge across gym

Men - 55# KB
Women - 25# KB		 5 rounds 80 reps
Performed as RX
Jonathan Schabruch 05/23/2018 Sheepdog CrossFit None Five rounds for time of:
10 Deadlifts, 115#
20 Ab Mat Sit-ups
400m Run 		13m 40s
Performed as RX
Jonathan Schabruch 05/22/2018 Sheepdog CrossFit Invictus Baseline Interval Test Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')

Please note times for each set.		 18m 41s
Performed as RX
Jonathan Schabruch 05/21/2018 Sheepdog CrossFit 2018 Regional Event 4 For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees		 17m 21s
Workout Scaled
Jonathan Schabruch 05/19/2018 Sheepdog CrossFit Invictus 180516 A.
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes

Build to todays heavy 4-5 reps.

B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
12 Push Press (115/75 lbs)
9 Strict Pull-Ups		 4 rounds 15 reps
Performed as RX
Jonathan Schabruch 05/18/2018 Sheepdog CrossFit Invictus 180515 A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
Station 2: Handstand Walk x 10 meters
Station 3: Alternating Pistols x 16-20 reps
(if youre proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg)
Minute 3 15 Box Jump-Overs (24/20)
Minute 4 30-Second Front Leaning Rest on Rings		 19m 30s
Workout Scaled
Jonathan Schabruch 05/16/2018 Sheepdog CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
 16m 40s
Performed as RX
Jonathan Schabruch 05/14/2018 Sheepdog CrossFit None Every minute on the minute for 32 minutes:
1) 5 Power Snatches, 135#
2) 10 Wall ball shots
3) 10 Toes-to-bar
4) 20 Alternating Jumping Lunges		 31m 20s
Performed as RX
Jonathan Schabruch 05/11/2018 Sheepdog CrossFit Dietz Partner Workout Partners partition reps and runs as needed to complete the following for time:
Run 1 mile
26 Power Cleans, 185#
80 Push-ups
Rest 1 minute
Run 800 meters
28 Front Squats, 185#
50 Pull-ups 		18m 30s
Performed as RX
Jonathan Schabruch 05/10/2018 Sheepdog CrossFit Invictus 180510 Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 - 12/8 Calories of Rowing
Minute 2 - 8 Burpee Box Jump-Overs (24/20)
Minute 3 - 12 Chest-to-Bar Pull-Ups
Minute 4 - Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 - 8 Strict Handstand Push-Ups		 19m 15s
Workout Scaled
Jonathan Schabruch 05/09/2018 Sheepdog CrossFit 180508 For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans

Men: 155 lb.
Women: 105 lb.		 17m 12s
Performed as RX
Jonathan Schabruch 05/08/2018 Sheepdog CrossFit None Two teams of three compete for rounds and reps of Cindy. 3 rounds of:
1 person rows 1,000m
Other 2 do Cindy, stopping when the opposing team finishes the row.
Rest 1 minute between rounds.		 23 rounds 71 reps
Performed as RX
Jonathan Schabruch 05/08/2018 Sheepdog CrossFit None Team of three complete the following for time, alternating reps:
30 Snatches, 135#
30 Clean and jerks, 135#		 3m 33s
Performed as RX
Jonathan Schabruch 05/07/2018 Sheepdog CrossFit Invictus 180505 In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (75/55 lbs)
20 Pull-Ups

Teams get only one work station per exercise and one rest station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.		 28m 04s
Performed as RX
Jonathan Schabruch 05/05/2018 Sheepdog CrossFit Invictus 180502 A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps

*Sets 1-4 4 reps @ 78-85%
*Set 5 Max Reps @ 82-85%

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)		 3 rounds 20 reps
Performed as RX
Jonathan Schabruch 05/03/2018 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 216 reps
Performed as RX
Jonathan Schabruch 05/01/2018 Sheepdog CrossFit None Complete as many rounds and reps as possible in 20 minutes of:
20 Burpees
20 Wall Ball Shots
20 Ab Mat Sit-Ups		 5 rounds 47 reps
Performed as RX
Jonathan Schabruch 04/30/2018 Sheepdog CrossFit None Four rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups		 12m 20s
Performed as RX
Jonathan Schabruch 04/27/2018 Sheepdog CrossFit Invictus 180317 In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
40 Air Squats
10 Burpee Box Jump-Overs (24/20)

(Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc)		 33m 26s
Performed as RX
Jonathan Schabruch 04/26/2018 Sheepdog CrossFit None Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)
200 Meter Run

Rest 4 minutes, and then...

Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings, 24kg
10 Ring Dips 		9 rounds 10 reps
Performed as RX
Jonathan Schabruch 04/25/2018 Sheepdog CrossFit Invictus 180410 A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 Rope Climb Technique Work no more than 4 ascents
Station 2 Freestanding Handstand Hold Work
Station 3 Tuck Rock to Tuck Sit x 15 reps

B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute of Strict Supinated-Grip Pull-Ups
Rest 3 minutes		 247 reps
Performed as RX
Jonathan Schabruch 04/24/2018 Sheepdog CrossFit Invictus 180420 A.
Four sets for max reps of:
45 seconds of Bench Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 15 seconds
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 75 seconds

B.
For time:
1000 Meter Row
100 Double-Unders
400 Meter Run
40 Push Presses (115/75 lbs)
400 Meter Run		 11m 29s
Workout Scaled
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