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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 12/18/2017 Sheepdog CrossFit None For time:
Row 500m
50 Double-unders
50 Ab Mat Sit-ups
Row 400m
40 Double-unders
40 Ab Mat Sit-ups
Row 300m
30 Double-unders
30 Ab Mat Sit-ups
Row 200m
20 Double-unders
20 Ab Mat Sit-ups
Row 100m
10 Double-unders
10 Ab Mat Sit-ups 		15m 13s
Performed as RX
Jonathan Schabruch 12/15/2017 Sheepdog CrossFit None Ten sets for max reps (of Dips and Goblet Squats):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Ring Dips OR 24kg Goblet Squats (Dips one set, Squats the next)
Rest 60 seconds between sets		 84 reps
Performed as RX
Jonathan Schabruch 12/13/2017 Sheepdog CrossFit Invictus 171213 A.
Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets

B.
Three rounds for time of:
40 Double-Unders
30 Alternating Reverse Lunges with KBs/DBs
20 V-Ups		 11m 06s
Performed as RX
Jonathan Schabruch 12/12/2017 Sheepdog CrossFit 12 Days of Christmas For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the 12 Days of Christmas, complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc for a total of 364 reps.		 22m 44s
Performed as RX
Jonathan Schabruch 12/11/2017 Sheepdog CrossFit Invictus 171211 Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Ring Push-ups
30 seconds of Rest
 442 reps
Performed as RX
Jonathan Schabruch 12/09/2017 Sheepdog CrossFit None Complete as many rounds as possible in 10 minutes of:
20 dumbbell thrusters, 25# DBs
10 strict pull-ups		 5 rounds 21 reps
Performed as RX
Jonathan Schabruch 12/08/2017 Sheepdog CrossFit None 20 Min AMRAP
5 Handstand Push-Ups
10 Dead Lifts @ 185#
15 Sit-Ups
20 Double Unders		 12 rounds 7 reps
Performed as RX
Jonathan Schabruch 12/02/2017 Sheepdog CrossFit None For time:
42 Thrusters, 45# bar
21 Strict Pull-ups
30 Thrusters
15 Strict Pull-ups
18 Thrusters
9 Strict Pull-ups 		8m 16s
Performed as RX
Jonathan Schabruch 12/01/2017 Sheepdog CrossFit Invictus 171201 A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds

B.
Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest
 90 reps
Performed as RX
Jonathan Schabruch 11/29/2017 Sheepdog CrossFit Invictus 171118 In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lbs)
15 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.		 16 rounds 0 reps
Performed as RX
Jonathan Schabruch 11/28/2017 Sheepdog CrossFit None 3 rounds for time of:
Run 400 meters
225-lb Deadlift, 12 reps
6 bar muscle-ups		 11m 49s
Performed as RX
Jonathan Schabruch 11/27/2017 Sheepdog CrossFit None Three rounds for time of:
75 Squats
25 Pull-ups
25 GHD Sit-ups 		17m 12s
Performed as RX
Jonathan Schabruch 11/24/2017 Sheepdog CrossFit None Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Push-ups

Rest 3 minutes between sets, and complete a total of 3 sets for max push-ups.		 137 reps
Performed as RX
Jonathan Schabruch 11/22/2017 Sheepdog CrossFit Invictus 171122 For time:
50 Thrusters (20/15 kg barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (55/35 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters		 23m 59s
Performed as RX
Jonathan Schabruch 11/20/2017 Sheepdog CrossFit Invictus 171117 A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs to 10)

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)
 256 reps
Performed as RX
Jonathan Schabruch 11/17/2017 Sheepdog CrossFit Invictus 171115 A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B.
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24/20)		 11m 45s
Performed as RX
Jonathan Schabruch 11/16/2017 Sheepdog CrossFit Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 24m 21s
Performed as RX
Jonathan Schabruch 11/14/2017 Sheepdog CrossFit Invictus 171101 In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24/20)
10 Overhead Squats (115/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.		 33m 49s
Performed as RX
Jonathan Schabruch 11/13/2017 Sheepdog CrossFit The Three Wise Men Tribute "Jeremy"
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 178 reps
Performed as RX
Jonathan Schabruch 11/08/2017 Sheepdog CrossFit Invictus 171006 A.
Take 15-20 minutes to build to todays 1-RM Push Press

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Push Presses (115/75 lbs)
15 Toes to Bar		 12m 37s
Performed as RX
Jonathan Schabruch 11/07/2017 Sheepdog CrossFit 171103 Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell		 4 rounds 24 reps
Performed as RX
Jonathan Schabruch 11/06/2017 Sheepdog CrossFit 171105 For time:
115-lb. overhead squats, 30 reps
15 muscle-ups
115-lb. overhead squats, 20 reps
10 muscle-ups		 8m 29s
Performed as RX
Jonathan Schabruch 11/04/2017 Sheepdog CrossFit None 4 rounds for reps:

In 3 minutes complete...
100 Double-unders
Max front squats, 135#

Rest 1 minute between rounds. Score is the total number of front squats. 		75 reps
Performed as RX
Jonathan Schabruch 11/03/2017 Sheepdog CrossFit None 4 rounds for reps:
60s row for calories
60s bench press, 135#
60s pull-ups
60s rest		 219 reps
Performed as RX
Jonathan Schabruch 11/01/2017 Sheepdog CrossFit 171101 3 rounds for time of:
155-lb. squat snatches, 10 reps
20 burpees		 12m 56s
Performed as RX
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