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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 04/20/2018 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
5 Handstand Push-ups
10 Strict Pull-ups
15 Squats 		8 rounds 13 reps
Performed as RX
Jonathan Schabruch 04/18/2018 Sheepdog CrossFit 180418 Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row		 5 rounds 36 reps
Workout Scaled
Jonathan Schabruch 04/17/2018 Sheepdog CrossFit None 21-18-15-12-9-6-3 reps for time:
Row (for calories)
24" Box Step Ups (alternating legs)		 12m 34s
Performed as RX
Jonathan Schabruch 04/11/2018 Sheepdog CrossFit 180410 50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target		 24m 00s
Workout Scaled
Jonathan Schabruch 04/10/2018 Sheepdog CrossFit None 5 rounds for time of:
15 Burpees
15 Push Presses (115/75 lbs)
15 Back Squats (115/75 lbs)		 17m 13s
Performed as RX
Jonathan Schabruch 04/09/2018 Sheepdog CrossFit 180406 30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells		 6m 33s
Performed as RX
Jonathan Schabruch 04/06/2018 Sheepdog CrossFit Invictus 180405 A.
Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Kettlebell Swings

Rest 60 seconds, and then...

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then...

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Air Squats		 369 reps
Performed as RX
Jonathan Schabruch 04/04/2018 Sheepdog CrossFit Invictus 180404 A.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Burpees Over the Barbell		 5 rounds 6 reps
Performed as RX
Jonathan Schabruch 04/03/2018 Sheepdog CrossFit None With a partner complete the following in order:
Row 5,000 meters
50 Front Squats, 95#
60 Box Jumps, 24"

One partner works while the other holds a plank. Any type of plank is allowed.		 25m 29s
Performed as RX
Jonathan Schabruch 03/31/2018 Sheepdog CrossFit Tama For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.		 32m 46s
Workout Scaled
Jonathan Schabruch 03/30/2018 Sheepdog CrossFit Invictus 180329 A.
Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 3 reps @ 70-74% of 1-RM
*Set 2 3 reps @ 75-79%
*Set 3 2 reps @ 80-84%
*Set 4 2 reps @ 85%
*Set 5 1 rep @ 87-89%
*Set 6 1 rep @ 90-92%
*Set 7 1 rep @ 93-94%
*Set 8 1 rep @ 95%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups		 4 rounds 65 reps
Performed as RX
Jonathan Schabruch 03/28/2018 Sheepdog CrossFit Invictus 180328 A.
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 5 reps @ 32X1

B.
Against a 4-minute running clock, perform as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.		 6 rounds 20 reps
Performed as RX
Jonathan Schabruch 03/27/2018 Sheepdog CrossFit 180130 7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells		 11m 03s
Performed as RX
Jonathan Schabruch 03/24/2018 Sheepdog CrossFit None 5 rounds for time of:
5 Bench Press, 185#
10 Kettlebell Swings, 32kg
Run 400 meters 		13m 56s
Performed as RX
Jonathan Schabruch 03/23/2018 Sheepdog CrossFit Open Workout 18.5 Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc		 114 reps
Performed as RX
Jonathan Schabruch 03/22/2018 Sheepdog CrossFit Invictus 180320 A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 5 reps @ 70-74% of 1-RM
*Set 2 5 reps @ 75-79%
*Set 3 3 reps @ 80-84%
*Set 4 2 reps @ 85-89%
*Set 5 2 reps @ 90-94%
*Sets 6-8 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar		 6 rounds 0 reps
Performed as RX
Jonathan Schabruch 03/21/2018 Sheepdog CrossFit 180317 15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells		 12m 51s
Performed as RX
Jonathan Schabruch 03/20/2018 Sheepdog CrossFit None In teams of six, each team member begins at a different station and team members rotate when everyone finishes their exercise. Complete three total rounds for time.

1 - 400m row
2 - 10 Burpees
3 - 20 Chest-to-bar Pull-ups
4 - 30 Wall ball shots
5 - 40 Push-ups
6 - Rest 		37m 14s
Performed as RX
Jonathan Schabruch 03/19/2018 Sheepdog CrossFit Hansen Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups		 25m 43s
Workout Scaled
Jonathan Schabruch 03/17/2018 Sheepdog CrossFit None For max reps at each station:
Tabata strict pull-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata V-ups
Rest 1 minute
Tabata jumping back squats

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

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats		 197 reps
Performed as RX
Jonathan Schabruch 03/16/2018 Sheepdog CrossFit None From 0:00 to 7:00...
Row 1,000 meters
Max Burpees

From 7:00 to 14:00...
Run 800 meters
Max Thrusters, 95#

From 14:00 to 21:00...
100 Ab Mat Sit-ups
Max Double-unders 		260 reps
Performed as RX
Jonathan Schabruch 03/14/2018 Sheepdog CrossFit Invictus 180313 A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 4-8 Ring Muscle-Ups
Station 2 50-75 Foot Handstand Walk
Station 3 L-Sit x 60 seconds
(accumulate the time if youre unable to maintain this position unbroken)

B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups		 15m 24s
Performed as RX
Jonathan Schabruch 03/13/2018 Sheepdog CrossFit Deck of Death Teams of five moving through a deck of cards for 20 minutes. Re-shuffle after running through the deck.

Number cards are the number showing. Face cards = 10. Aces = 11. Joker = 400m team run. "Ace Standard Poker" = 21 burpees.

Spades - pull-ups
Hearts - 95# thrusters
Clubs - 24kg KB swings
Diamonds - Wall ball		 83 rounds 12 reps
Performed as RX
Jonathan Schabruch 03/10/2018 Sheepdog CrossFit Open Workout 18.3 Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches		 1 rounds 113 reps
Performed as RX
Jonathan Schabruch 03/09/2018 Sheepdog CrossFit 180307 5 rounds for time of:
Run 400 meters
15 thrusters

Men: 95 lb.
Women: 65 lb.		 14m 56s
Performed as RX
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