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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 08/09/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-ups
10 Kettlebell Swings, 55#
20 Wall ball shots, 20#		 5 rounds 3 reps
Performed as RX
Jonathan Schabruch 08/08/2017 Sheepdog CrossFit Amanda .45 13-11-9-7-5 reps for time of:
Muscle-ups
Squat snatches

Men use 135-lb. barbell
Women use 95-lb. barbell		 16m 44s
Performed as RX
Jonathan Schabruch 08/07/2017 Sheepdog CrossFit None For time:
21 Thrusters, 95#
400m Run

Rest 3 minutes

15 Thrusters, 115#
400m Run

Rest 3 minutes

9 Thrusters, 135#
400m Run

Rest 3 minutes

6 Thrusters, 155#
400m Run

Rest 3 minutes

3 Thrusters, 185#
400m Run 		23m 40s
Performed as RX
Jonathan Schabruch 08/03/2017 Sheepdog CrossFit None 4 rounds for time of:
25 Calorie Row
21 Kettlebell Swings, 24kg
12 Pull-ups 		12m 51s
Performed as RX
Jonathan Schabruch 08/02/2017 Sheepdog CrossFit Invictus 170731 A.
Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
(Weighted) Strict Pull-Ups x 8-10 reps
Rest 60 seconds

B.
Every minute, on the minute, for 10 minutes:
10 Thrusters (95/65 lbs)
5 Burpees		 14m 34s
Performed as RX
Jonathan Schabruch 08/01/2017 Sheepdog CrossFit Invictus 170801 A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 60-65% of 1-RM Power Clean
*Sets 3-4 70-75%
*Sets 5-6 80-85%
*Sets 7-10 90+%

B.
"Elizabeth"
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips		 4m 30s
Performed as RX
Jonathan Schabruch 07/31/2017 Sheepdog CrossFit None For time:

3 rounds of:
20 Wall ball shots, 20#
10 Toes-to-bar
5 Hang Squat Cleans, 155#

Then...

2 rounds of:
25 Wall ball shots
15 Toes-to-bar
10 Squat Cleans, 135#

Then...

1 round of:
30 Wall ball shots
20 Toes-to-bar
15 Hang Squat Cleans, 115#		 21m 29s
Performed as RX
Jonathan Schabruch 07/29/2017 Sheepdog CrossFit None A.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Kettlebell Swings (24kg)
10 Push-ups

Rest exactly 5 minutes, and then

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (55 lbs)
10 Toes to Bar		 401 reps
Performed as RX
Jonathan Schabruch 07/28/2017 Sheepdog CrossFit 170716 For time:
50 jumping alternating lunges
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees		 10m 42s
Performed as RX
Jonathan Schabruch 07/24/2017 Sheepdog CrossFit Invictus 170724 A.
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 21X1
Rest 3 minutes

B.
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups		 6m 15s
Performed as RX
Jonathan Schabruch 07/23/2017 Sheepdog CrossFit None Complete as many rounds as possible in 15 minutes of:
30 squats
20 ring dips
10 strict pull-ups 		6 rounds 37 reps
Performed as RX
Jonathan Schabruch 07/22/2017 Sheepdog CrossFit Invictus 170720 A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

B.
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar		 8m 28s
Performed as RX
Jonathan Schabruch 07/20/2017 Sheepdog CrossFit Invictus 170719 A.
Every 3 minutes, for 18 minutes (6 sets):
Hang Snatch + Snatch

Build from 65-70% to todays heavy complex.

B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders		 5m 29s
Performed as RX
Jonathan Schabruch 07/19/2017 Sheepdog CrossFit Invictus 170715 Five rounds for time of:
400 Meter Run
7 Push Presses (135/95 lbs)
14 Back Squats (135/95 lbs)		 17m 31s
Performed as RX
Jonathan Schabruch 07/18/2017 Sheepdog CrossFit None A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Complete the following before 1:00...
10 Double-unders
2 Strict Handstand Push-ups
2 Deadlifts, 225#

Then, complete the following before 2:00...
20 Double-unders
4 Strict Handstand Push-ups
4 Deadlifts

Then, complete the following before 3:00...
30 Double-unders
6 Strict Handstand Push-ups
6 Deadlifts

Continue the rep scheme until the clock catches you. You do not have to wait for the next minute to begin working.
 200 reps
Performed as RX
Jonathan Schabruch 07/17/2017 Sheepdog CrossFit Invictus 170717 Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10' target)		 17m 23s
Performed as RX
Jonathan Schabruch 07/16/2017 Sheepdog CrossFit 170715 27-21-15-9 reps for time of:
95-lb. squat cleans
Ring dips		 12m 32s
Performed as RX
Jonathan Schabruch 07/14/2017 Sheepdog CrossFit Invictus 170714 A.
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps
Rest 3 minutes

B.
For time:
10 Strict Handstand Push-Ups
20 Thrusters (95/65 lbs)
30 Kettlebell Swings (32/24 kg)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (32/24 kg)
20 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups		 9m 56s
Performed as RX
Jonathan Schabruch 07/12/2017 Sheepdog CrossFit Invictus 170712 A.
Take 20 minutes and find todays 1-RM Clean and Jerk.

B.
For time:
500 Meter Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row		 8m 44s
Performed as RX
Jonathan Schabruch 07/10/2017 Sheepdog CrossFit Dallas 5 5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.		 365 reps
Performed as RX
Jonathan Schabruch 07/08/2017 Sheepdog CrossFit 170621 5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups		 15m 59s
Performed as RX
Jonathan Schabruch 07/06/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
10 Toes-to-bar
10 Push Press, 95#
10 Burpee Box Jumps, 24"		 7 rounds 13 reps
Performed as RX
Jonathan Schabruch 07/05/2017 Sheepdog CrossFit Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee		 14m 36s
Performed as RX
Jonathan Schabruch 07/03/2017 Sheepdog CrossFit Invictus 170703 Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set - i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.		 4 rounds 28 reps
Performed as RX
Jonathan Schabruch 07/01/2017 Sheepdog CrossFit None Three sets for max reps of:
60 seconds of Thrusters (95 lbs)
60 seconds of Kettlebell Swings (24 kg)
60 seconds of Box Jump Overs (24")
60 seconds of Push-ups
60 seconds of Pull-ups
Rest 60 seconds		 301 reps
Performed as RX
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