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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 09/10/2017 Sheepdog CrossFit Invictus 170907 A.
4x3 Bench Press

B.
For time:
1000 Meter Row
100 Wall Ball Shots (20/14 lbs)
1000 Meter Row		 14m 33s
Performed as RX
Jonathan Schabruch 09/09/2017 Sheepdog CrossFit None A.
Three sets of:
135-lb Bent Over Rows x Max reps
Rest 2 minutes

B.
Three sets for max reps of:
45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Alternating Jumping Lunges
15 seconds Rest
45 seconds of 4-inch Deficit Push-ups (45# bumpers)
15 seconds or Rest		 227 reps
Performed as RX
Jonathan Schabruch 09/08/2017 Sheepdog CrossFit Invictus 170905 A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Thrusters (95/65 lbs)
10 Pull-Ups		 15 rounds 4 reps
Performed as RX
Jonathan Schabruch 09/06/2017 Sheepdog CrossFit 170905 21-15-9 reps for time of:
50-lb. dumbbell squat clean thrusters
Pull-ups		 8m 42s
Performed as RX
Jonathan Schabruch 09/05/2017 Sheepdog CrossFit Invictus 170902 For time:
800 Meter Row
800 Meter Run
60 Kettlebell Swings (32/24 kg)
60 Wall Ball Shots (30/20 lbs)
40 Push-Ups
40 Pull-Ups
20 Burpees
20 Overhead Squats (155/105 lbs)		 28m 19s
Performed as RX
Jonathan Schabruch 09/04/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 12 minutes of:
12 Medicine Ball Cleans, 20#
10 Ring Dips
8 Toes-to-bar
6 Burpees 		7 rounds 3 reps
Performed as RX
Jonathan Schabruch 09/03/2017 Sheepdog CrossFit None For time:
70 Kettlebell Swings (24/16 kg)
60 Push Press (95/65 lbs)
50 Pull-Ups
40 Front Squats (95/65 lbs)
400 Meter Medicine Ball Run (20/14 lbs)		 15m 50s
Performed as RX
Jonathan Schabruch 08/31/2017 Sheepdog CrossFit 170831 3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95 lb.		 8m 09s
Performed as RX
Jonathan Schabruch 08/30/2017 Sheepdog CrossFit Invictus 170810 A.
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Five rounds for time of:
30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Push-Ups		 6m 51s
Performed as RX
Jonathan Schabruch 08/29/2017 Sheepdog CrossFit None 4 rounds for time of:
Run 2 laps around the SWAT O-course
15 strict handstand push-ups
2 rope climbs, 15-ft. rope		 10m 37s
Performed as RX
Jonathan Schabruch 08/28/2017 Sheepdog CrossFit Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 9 rounds 17 reps
Performed as RX
Jonathan Schabruch 08/26/2017 Sheepdog CrossFit Dunn Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.		 12 rounds 3 reps
Performed as RX
Jonathan Schabruch 08/25/2017 Sheepdog CrossFit None Complete as much as possible in 12 minutes of:
5 ring dips
5 medicine-ball cleans, 20#
10 ring dips
10 medicine-ball cleans
15 ring dips
15 medicine-ball cleans
20 ring dips
20 medicine-ball cleans
Etc...		 234 reps
Performed as RX
Jonathan Schabruch 08/24/2017 Sheepdog CrossFit None For time:
100 pull-ups
80 sit-ups
60 single-leg squats, alternating
40 burpees
20 one-arm push presses, 24 kg KB		 16m 42s
Performed as RX
Jonathan Schabruch 08/23/2017 Sheepdog CrossFit None 5 rounds for time of:
Run 400 meters
135-lb. bench presses, 15 reps		 13m 36s
Performed as RX
Jonathan Schabruch 08/22/2017 Sheepdog CrossFit None 5 Min AMRAP:
7 Thrusters, 95 lbs
7 Pull-ups
Rest 2 min

5 Min AMRAP:
6 Hang power snatch, 115 lbs
6 Burpees
Rest 2 min

5 Min AMRAP
5 Back Squats, 185 lbs
15 Push-ups 		242 reps
Performed as RX
Jonathan Schabruch 08/19/2017 Sheepdog CrossFit Invictus 170603 In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-Ups
10 Kettlebell Swings
15 Air Squats
200 Meter Run		 19 rounds 4 reps
Performed as RX
Jonathan Schabruch 08/18/2017 Sheepdog CrossFit 170809 5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1.5 pood
15 right-arm kettlebell snatches, 1.5 pood		 20m 30s
Performed as RX
Jonathan Schabruch 08/17/2017 Sheepdog CrossFit 170815 4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders		 24m 40s
Performed as RX
Jonathan Schabruch 08/16/2017 Sheepdog CrossFit None 2 rounds for reps:
2 minutes - row 20 calories
2 minutes of sandbag cleans, 100#
2 minutes - run 200 meters
4 minutes of Cindy
2 minutes rest

Score is total reps of sandbag cleans and Cindy.		 363 reps
Performed as RX
Jonathan Schabruch 08/15/2017 Sheepdog CrossFit None In teams of two, complete the following for time:
200 Double-unders
100 Wall ball shots, 20#
100 Ab Mat Sit-ups
100 Pull-ups
100 Hand Release Push-ups

Split the reps as needed between partners. 		14m 41s
Performed as RX
Jonathan Schabruch 08/14/2017 Sheepdog CrossFit Invictus 170814 A.
Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30/24)		 4 rounds 1 reps
Performed as RX
Jonathan Schabruch 08/12/2017 Sheepdog CrossFit None A.
5 X 2 Bench Press

B.
5 rounds for time of:
30 Push-ups
20 Goblet Squats, 24kg KB
10 Kettlebell Swings, 24kg		 11m 40s
Performed as RX
Jonathan Schabruch 08/11/2017 Sheepdog CrossFit Invictus 170809 A.
Take 15-20 minutes to build to todays 1-RM Split Jerk

B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups		 13m 05s
Performed as RX
Jonathan Schabruch 08/10/2017 Sheepdog CrossFit None For time
33 Calorie Row
33 Alt DB snatches @ 40lbs
33 Ab mat situps
27 Calorie Row
27 Alt DB snatches @ 40lbs
27 Ab mat situps
21 Calorie Row
21 Alt DB snatches @ 40lbs
21 Ab mat situps
15 Calorie Row
15 Alt DB snatches @ 40lbs
15 Ab mat situps
 12m 19s
Performed as RX
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