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Jonathan Schabruch 10/30/2017 Sheepdog CrossFit None Every 4 minutes for 24 minutes (6 sets):

Run 400 meters
Max reps until the 3 minute mark of the following exercises...

Round 1: Pull-ups
Round 2: Goblet squats (32kg KB)
Round 3: Push-ups
Round 4: Kettlebell Swings (32kd)
Round 5: Burpees
Round 6: Sit-ups 		189 reps
Performed as RX
Jonathan Schabruch 10/29/2017 Sheepdog CrossFit Invictus 171017 A.
Take 15 minutes and practice gymnastics skills of your choice - Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

B.
Tabata Mash-Up
Complete Eight Sets of 20 seconds of work, 10 seconds of rest for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jump-Overs
Prone Plank Hold

Complete all 8 sets of one exercise before moving on to the next.		 223 reps
Performed as RX
Jonathan Schabruch 10/26/2017 Sheepdog CrossFit None 2 partner team:
17 minutes (split work as desired)
60 Deadlifts @ 135#
30 Burpees
60 Front Squats @ 135#
30 Burpees
60 Push Presses @ 135#
30 Burpees
As many Clean and Jerks @ 135# as possible in the remaining time.		 49 reps
Performed as RX
Jonathan Schabruch 10/25/2017 Sheepdog CrossFit Invictus 171025 Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs)
60 seconds of Rest
60 seconds of Box Jumps (24/20)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest		 281 reps
Performed as RX
Jonathan Schabruch 10/24/2017 Sheepdog CrossFit None A.
Five sets of:
Bench Press x 2-3 reps
Rest 10-15 seconds
Strict Supinated-Grip Pull-Ups x max reps
Rest 2 minutes

B.
Against a two-minute running clock, complete the following:
400 Meter Row
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.		 87 reps
Performed as RX
Jonathan Schabruch 10/23/2017 Sheepdog CrossFit 171014 For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb.		 16m 45s
Performed as RX
Jonathan Schabruch 10/21/2017 Sheepdog CrossFit None 5 rounds for time of:
400 meter run
20 Push-ups
15 Toes-to-bar 		15m 50s
Performed as RX
Jonathan Schabruch 10/20/2017 Sheepdog CrossFit Invictus 171020 A.
Take 15-20 minutes and build to todays 1-RM Snatch

B.
For time:
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold
20 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
15 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Pull-Ups		 11m 01s
Performed as RX
Jonathan Schabruch 10/17/2017 Sheepdog CrossFit Invictus 171016 A.
Take 15-20 minutes to build to todays 1-RM
Front Squat x 1 rep @ 32X1
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

B.
For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups		 9m 59s
Performed as RX
Jonathan Schabruch 10/16/2017 Sheepdog CrossFit None With a 4:00 clock
3 Rounds of
12 Deadlifts 95#(65#)
9 Hang power cleans 95#(65#)
6 Push jerks 95#(65#)
With remaining time row as many calories as possible

Rest 4:00
With a 4:00 clock
2 Rounds of
12 Deadlifts 135#(95#)
9 Hang power cleans 135#(95#)
6 Push jerks 135#(95#)
With remaining time row as many calories as possible

Rest 4:00
With a 4:00 clock
1 Rounds of
12 Deadlifts 155#(105#)
9 Hang power cleans 155#(105#)
6 Push jerks 155#(105#)
With remaining time row as many calories as possible
Score is total calories each round		 88 reps
Performed as RX
Jonathan Schabruch 10/10/2017 Sheepdog CrossFit None 4 rounds for time of:
Run 400 meters
20 Pull-ups
25 Sit-ups 		12m 53s
Performed as RX
Jonathan Schabruch 10/09/2017 Sheepdog CrossFit 171008 5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute		 29m 12s
Performed as RX
Jonathan Schabruch 10/06/2017 Sheepdog CrossFit Invictus 171004 A.
Five sets of:
Hang Clean x 3 reps
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (5 each arm)		 3 rounds 36 reps
Performed as RX
Jonathan Schabruch 10/04/2017 Sheepdog CrossFit Invictus 171003 A.
Five sets of:
Barbell Z-Press x 4 reps
(build to todays 4-RM)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
20 Push-Ups
10 Ring Dips		 4 rounds 52 reps
Performed as RX
Jonathan Schabruch 10/03/2017 Sheepdog CrossFit Invictus 170909 In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (55/35 lb DBs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.		 35m 41s
Performed as RX
Jonathan Schabruch 10/02/2017 Sheepdog CrossFit Invictus 171002 A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 minutes

B.
Three sets for times of:
500 Meter Row
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
Rest 3 minutes		 15m 02s
Performed as RX
Jonathan Schabruch 10/01/2017 Sheepdog CrossFit Invictus 170919 A.
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24/20)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)		 5 rounds 13 reps
Performed as RX
Jonathan Schabruch 09/26/2017 Sheepdog CrossFit Invictus 170922 A.
Four sets of:
Bench Press x 4-6 reps
Rest 2 minutes
Strict Chest-to-bar Pull-Ups x Max Reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24/20)		 210 reps
Performed as RX
Jonathan Schabruch 09/25/2017 Sheepdog CrossFit 170924 For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.		 12m 28s
Workout Scaled
Jonathan Schabruch 09/23/2017 Sheepdog CrossFit None For time:
120 double-unders
60 pull-ups
60 hang power snatches, 95#
120 double-unders		 13m 32s
Performed as RX
Jonathan Schabruch 09/22/2017 Sheepdog CrossFit 170921 9-15-21 reps for time of:
Thrusters
Bar-facing burpees

Men use 95 lb.
Women use 65 lb.		 6m 16s
Performed as RX
Jonathan Schabruch 09/21/2017 Sheepdog CrossFit Invictus 170920 Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets		 543 reps
Performed as RX
Jonathan Schabruch 09/19/2017 Sheepdog CrossFit None With a partner, complete the following for time, splitting the reps as needed:
1000 meter row
90 Double-unders
80 Med ball sit-ups, 20#
70 Kettlebell Swings, 55#
60 Push-ups
50 wall balls, 20#
40 pull-ups
30 box jumps, 24"
20 burpees
800 meter run

*Complete one 800m run (split as needed) then move back up the ladder finishing with another 1000m row.		 35m 51s
Performed as RX
Jonathan Schabruch 09/15/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 10 minutes of:
20 alternating overhead lunges, 25-lb plate
10 ring rows		 7 rounds 5 reps
Performed as RX
Jonathan Schabruch 09/14/2017 Sheepdog CrossFit None 3 rounds for time of:
Row 500 meters
40 Push-ups
30 Pull-ups 		16m 04s
Performed as RX
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