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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 06/30/2017 Sheepdog CrossFit Invictus 170630 A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

B.
"Little Bear"
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
 135-135-135 lbs
Performed as RX
Jonathan Schabruch 06/29/2017 Sheepdog CrossFit Invictus 170629 A.
Shoulder Press @ 20X1
Rest 2 minutes between each set.

*Set 1 5 Reps
*Set 2 3 Reps
*Set 3 3 Reps
*Set 4 2 Reps
*Set 5 2 Reps
*Set 6 1 Rep
*Set 7 1 Rep
*Set 8 1 Rep

B.
Four rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar		 6m 22s
Performed as RX
Jonathan Schabruch 06/27/2017 Sheepdog CrossFit Invictus 170627 A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell		 5 rounds 6 reps
Performed as RX
Jonathan Schabruch 06/24/2017 Sheepdog CrossFit Invictus 170621 A.
Five sets of:
Bench Press x 4-6 reps @ 20X1
Rest 2-3 minutes

B.
Three rounds for time of:
400 Meter Run
40/30 Push-Ups
40 Air Squats		 11m 28s
Performed as RX
Jonathan Schabruch 06/22/2017 Sheepdog CrossFit None Row as many calories as possible in 4 minutes of:
15 Wall ball shots, 20#
30 Med Ball Cleans
Row for max calories in the remaining time

Rest 4 minutes between rounds and complete a total of 4 rounds.		 145 reps
Performed as RX
Jonathan Schabruch 06/21/2017 Sheepdog CrossFit SWAT Fit Test Run 1.5 miles 9m 08s
Performed as RX
Jonathan Schabruch 06/20/2017 Sheepdog CrossFit 170614 In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches		 568 reps
Performed as RX
Jonathan Schabruch 06/19/2017 Sheepdog CrossFit None A.
Three sets of:
Front Squat x 4-6 reps
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

B.
With a partner, complete as many reps and calories in 20 minutes of:
Partner 1: Row 20 calories
Partner 2: 10 Thrusters (45#) + max Burpees

Score is calories + burpees 		431 reps
Performed as RX
Jonathan Schabruch 06/16/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 4 minutes of:
12 Thrusters, 75#
9 Toes-to-bar
6 Push-ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 4 minutes of:
12 Thrusters, 95#
9 Pull-ups
6 Burpees

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 4 minutes of:
12 Thrusters, 115#
9 Chest-to-bar Pull-ups
6 Bar-facing Burpees 		207 reps
Performed as RX
Jonathan Schabruch 06/15/2017 Sheepdog CrossFit Invictus 170615 A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)		 10m 23s
Performed as RX
Jonathan Schabruch 06/14/2017 Sheepdog CrossFit Invictus 170614 A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)		 5 rounds 1 reps
Performed as RX
Jonathan Schabruch 06/13/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 12 minutes of:
1 Squat Snatch, 95#
1 Bar-facing Burpee
2 Squat Snatches
2 Bar-facing Burpees
Etc...		 10 rounds 3 reps
Performed as RX
Jonathan Schabruch 06/13/2017 Sheepdog CrossFit None Two rounds for time of:
50 Double-unders
35 Calorie Row
25 Ring Dips
15 Bench Press, 155#		 11m 49s
Performed as RX
Jonathan Schabruch 06/12/2017 Sheepdog CrossFit None A.
Establish a 1RM clean & jerk

B.
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 195#
6 Burpees Over the Barbell

C. 500m row for time		 9m 21s
Performed as RX
Jonathan Schabruch 06/09/2017 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 Toes-to-bar
95-lb. overhead squats, 10 reps		 5 rounds 408 reps
Performed as RX
Jonathan Schabruch 06/08/2017 Sheepdog CrossFit Invictus 170608 A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(please stick to the tempo prescription)
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups		 7 rounds 0 reps
Performed as RX
Jonathan Schabruch 06/07/2017 Sheepdog CrossFit Invictus 170607 A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Pull-Ups
12 Thrusters (95/65 lbs)
30 Double-Unders		 3 rounds 30 reps
Performed as RX
Jonathan Schabruch 06/06/2017 Sheepdog CrossFit Invictus 170606 A.
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1111
(terminate the set once youre no longer able to maintain the prescribed tempo)
Rest 2 minutes

B.
Five rounds for time of:
Run 400 Meters
20 Wall Ball Shots		 14m 38s
Performed as RX
Jonathan Schabruch 06/05/2017 Sheepdog CrossFit Invictus 170605 A.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

B.
For max reps/calories:
2 Minutes of 95-lb Thrusters
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24/20)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)		 156 reps
Performed as RX
Jonathan Schabruch 06/04/2017 Sheepdog CrossFit None 21-18-15-12-9-6-3 reps for time of:
Strict Pull-ups
Dynamic Push-ups (hands leave the ground)
Toes-to-bar
Jumping Squats		 17m 26s
Performed as RX
Jonathan Schabruch 06/02/2017 Sheepdog CrossFit Invictus 170602 A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on - examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads - 135/95 lbs.
 107 reps
Performed as RX
Jonathan Schabruch 05/31/2017 Sheepdog CrossFit Invictus 170525 A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24/20)		 9m 24s
Performed as RX
Jonathan Schabruch 05/30/2017 Sheepdog CrossFit Invictus 170530 A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
5 Dumbbell Complexes*
10 Toes to Bar

Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps		 16m 33s
Performed as RX
Jonathan Schabruch 05/29/2017 Sheepdog CrossFit Pat Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.		 28m 17s
Performed as RX
Jonathan Schabruch 05/25/2017 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 11 rounds 24 reps
Performed as RX
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