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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 01/27/2018 Sheepdog CrossFit 2017 ODT WOD For time:
143 burpee box jumps, 24"

If you have body armor, wear it. 		15m 05s
Performed as RX
Jonathan Schabruch 01/26/2018 Sheepdog CrossFit Invictus 180106 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 squats...and so on.
5 rounds 122 reps
Performed as RX
Jonathan Schabruch 01/25/2018 Sheepdog CrossFit None Every minute on the minute for 10 minutes:
5 clean and jerks, 135#
Max Double-unders

Score is total reps of double-unders. 		202 reps
Performed as RX
Jonathan Schabruch 01/24/2018 Sheepdog CrossFit Invictus 180120 Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing		 10 rounds 23 reps
Performed as RX
Jonathan Schabruch 01/23/2018 Sheepdog CrossFit None For time:
Row 1,000 meters
Then...
12-9-6 reps of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb.
Women: 115 lb.		 19m 30s
Performed as RX
Jonathan Schabruch 01/22/2018 Sheepdog CrossFit 18.Zero 21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell		 4m 12s
Performed as RX
Jonathan Schabruch 01/20/2018 Sheepdog CrossFit None For time:
100 Double-unders

Then...

21-15-9 reps of:
Alternating Kettlebell Snatches, 24kg
Goblet Squats, 24kg
Burpees

Then...

100 Double-unders 		12m 01s
Performed as RX
Jonathan Schabruch 01/17/2018 Sheepdog CrossFit None 15 min AMRAP

5 deadlifts at 225#
15 hand release pushups
10 box jumps 24"		 11 rounds 2 reps
Performed as RX
Jonathan Schabruch 01/16/2018 Sheepdog CrossFit 180115 For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups

Men: 75 lb.
Women: 55 lb.		 11m 49s
Performed as RX
Jonathan Schabruch 01/15/2018 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 16m 27s
Performed as RX
Jonathan Schabruch 01/11/2018 Sheepdog CrossFit None On a 12-minute clock, 4 rounds of:
1 minute of 1.5-pood kettlebell snatches
1 minute of sit-ups
1 minute of burpees		 241 reps
Performed as RX
Jonathan Schabruch 01/10/2018 Sheepdog CrossFit Invictus 180110 A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

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 Ring Dips
 5 rounds 15 reps
Performed as RX
Jonathan Schabruch 01/09/2018 Sheepdog CrossFit Invictus 180109 A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Station 2 Handstand Walk x 10 meters
Station 3 L-Sit or L-Sit Progression x 45-60 seconds

B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
 10m 30s
Performed as RX
Jonathan Schabruch 01/08/2018 Sheepdog CrossFit Invictus 180108 A.
Three sets of:
Back Squat x 8 reps
Rest 3 minutes

Select a weight that will make your final 2 reps of each set extremely difficult.

B.
For time:
400 Meter Run
40 Box Jumps (24/20)
40 Toes to Bar
40 Push-ups
400 Meter Run
 8m 37s
Performed as RX
Jonathan Schabruch 01/04/2018 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand push-ups
Overhead Squats, 115#		 12m 14s
Performed as RX
Jonathan Schabruch 01/03/2018 Sheepdog CrossFit Invictus 180102 A.
Take 20-25 minutes to establish todays 1-RM Back Squat

B.
Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
 24 reps
Performed as RX
Jonathan Schabruch 01/02/2018 Sheepdog CrossFit None In teams of two, partners alternate tasks to complete 5 sets each (10 rounds total) of:
7 Deadlifts, 225#
14 Chest-to-bar Pull-ups
400m Run

*Partner A does 7 DL, Partner B does 14 CTB PU, Partner A runs 400m, etc. 		28m 26s
Performed as RX
Jonathan Schabruch 12/30/2017 Sheepdog CrossFit 171229 3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups		 15m 07s
Performed as RX
Jonathan Schabruch 12/29/2017 Sheepdog CrossFit Invictus 171229 A.
Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time:
40 Wall Ball Shots (20/14 lbs to 10)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups		 7m 38s
Performed as RX
Jonathan Schabruch 12/28/2017 Sheepdog CrossFit None For time:
400 Meter Row
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
400 Meter Row
10 Ground to Overhead
20 Push-Ups
400 Meter Row
5 Ground to Overhead
10 Push-Ups		 13m 14s
Performed as RX
Jonathan Schabruch 12/27/2017 Sheepdog CrossFit None Five rounds for time of:
10 Strict Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Ab Mat Sit-Ups
40 Double-Unders		 19m 25s
Performed as RX
Jonathan Schabruch 12/26/2017 Sheepdog CrossFit 171225 4 rounds for time of:
Run 400 meters
50 squats		 12m 28s
Performed as RX
Jonathan Schabruch 12/22/2017 Sheepdog CrossFit None Every 3 minutes for 15 minutes (5 rounds):
8 Strict Pull-ups
12 Toes-to-bar
16 Push-ups
20 Goblet Squats (24kg KB)		 9m 52s
Performed as RX
Jonathan Schabruch 12/21/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 12 minutes of:
20 Alternating Dumbbell Snatches (50#)
20 Dumbbell walking lunges (50# DBs in front rack)
20 Toes-to-bar
20 Dumbbell walking lunges (50# DBs in front rack)		 2 rounds 24 reps
Performed as RX
Jonathan Schabruch 12/19/2017 Sheepdog CrossFit None In teams of two complete the following for time:
21-18-15-12-9-6-3 reps of:
Pull-ups
Lateral Burpees over the bar (loaded with full size bumper plates)

*Partners alternate whole rounds, BUT one partner starts at the top and one starts at the bottom.

(Partner A does 21 PU and 21 Burpees, Partner B does 3 PU and 3 Burpees, partner A does 18 and 18, etc...)		 15m 30s
Performed as RX
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