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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 05/24/2017 Sheepdog CrossFit Invictus 170524 A.
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees		 4 rounds 15 reps
Performed as RX
Jonathan Schabruch 05/23/2017 Sheepdog CrossFit None 5 rounds for time of:
50 Double-unders
12 Squat Snatches, 65#
21 Push-ups 		11m 46s
Performed as RX
Jonathan Schabruch 05/22/2017 Sheepdog CrossFit 2017 Regional Event 5 21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell		 12m 44s
Workout Scaled
Jonathan Schabruch 05/19/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
50 Double-Unders
40 Thrusters, 45# bar
30 Kettlebell Swings, 24kg
20 Burpees
10 Pull-Ups		 2 rounds 76 reps
Performed as RX
Jonathan Schabruch 05/18/2017 Sheepdog CrossFit Invictus 170518 A.
Back Squat
*Set 1 3 reps @ 80-85%
*Set 2 2 reps @ 85-90%
*Set 3 1 rep @ 90-95%
*Set 4 3 reps @ 85-90%
*Set 5 2 reps @ 90-95%
*Set 6 1 rep @ 95-101%
Rest 3 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (20/14 lbs)		 4 rounds 10 reps
Performed as RX
Jonathan Schabruch 05/17/2017 Sheepdog CrossFit Invictus 170516 Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24/20)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
10 Toes to Bar		 386 reps
Performed as RX
Jonathan Schabruch 05/16/2017 Sheepdog CrossFit None In teams of two, complete the following for time:
Row 100 calories
50 Burpees
50 Squat Cleans, 135#
50 Toes-to-bar
50 Squat Cleans, 135#
50 Burpees
Row 100 calories

Split the reps as desired between partners. 		28m 59s
Performed as RX
Jonathan Schabruch 05/15/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
3 Deadlifts, 225#
6 Push-ups on the bar
9 Sit-ups 		24 rounds 0 reps
Performed as RX
Jonathan Schabruch 05/12/2017 Sheepdog CrossFit Invictus 170511 A.
Four sets of:
Back Squat x 2-3 reps
Rest 15-20 seconds
Strict Chin-ups x 10-12 reps
Rest 3 minutes

B.
Rounds of 15, 12 and 9 reps for time of:
Thruster (135/95 lbs)
Bar-Facing Burpees Over the Barbell		 8m 45s
Performed as RX
Jonathan Schabruch 05/10/2017 Sheepdog CrossFit Invictus 170510 A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

B.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.		 15m 26s
Performed as RX
Jonathan Schabruch 05/08/2017 Sheepdog CrossFit None For time:
Run 2 miles		 13m 11s
Performed as RX
Jonathan Schabruch 05/05/2017 Sheepdog CrossFit Hildy 100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you've got a 20-lb. vest or body armor, wear it.		 25m 15s
Performed as RX
Jonathan Schabruch 05/04/2017 Sheepdog CrossFit Invictus 170504 A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)		 26 rounds 0 reps
Performed as RX
Jonathan Schabruch 05/03/2017 Sheepdog CrossFit Invictus 170503 A.
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)

Rest 8 minutes, and then...

B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes, and then...

C.
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24/20)
15 Toes to Bar
10/5 Ring Dips		 537 reps
Performed as RX
Jonathan Schabruch 05/02/2017 Sheepdog CrossFit None For time:
100 double-unders
25 push presses, 95#
25 med ball sit-ups, 20#
75 double-unders
20 push presses
20 med ball sit-ups
50 double-unders
15 push presses
15 med ball sit-ups 		8m 21s
Performed as RX
Jonathan Schabruch 05/01/2017 Sheepdog CrossFit 170429 Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps		 6 rounds 6 reps
Performed as RX
Jonathan Schabruch 04/21/2017 Sheepdog CrossFit Invictus 170421 A.
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Strict Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds

B.
For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run		 13m 19s
Performed as RX
Jonathan Schabruch 04/20/2017 Sheepdog CrossFit Invictus 170420 A.
Take 15 minutes to build to todays 1-RM Snatch

B.
Every minute, on the minute, for 20 minutes:
Even minutes - Row Sprint x 30 seconds (for calories)
Odd minutes - Power Snatch or Snatch x 3 reps @ 75-80% of todays 1-RM		 130 reps
Performed as RX
Jonathan Schabruch 04/19/2017 Sheepdog CrossFit Invictus 170419 A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8-10 reps
Rest 60 seconds

B.
Four rounds for time of:
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders		 8m 32s
Performed as RX
Jonathan Schabruch 04/18/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 20 minutes of:
400m Run
15 Kettlebell Swings, 32kg
15 Pull-Ups 		5 rounds 407 reps
Performed as RX
Jonathan Schabruch 04/17/2017 Sheepdog CrossFit Invictus 170417 A.
Four sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 30-45 seconds
Rest 90 seconds

B.
In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint
10 Push Presses (155/105 lbs)
 22m 16s
Performed as RX
Jonathan Schabruch 04/15/2017 Sheepdog CrossFit 170409 30-20-10 reps for time of:
35-lb. dumbbell thrusters
Toes-to-bars		 6m 06s
Performed as RX
Jonathan Schabruch 04/13/2017 Sheepdog CrossFit 170403 6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups		 11m 09s
Performed as RX
Jonathan Schabruch 04/11/2017 Sheepdog CrossFit Invictus 170411 A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch

Build over the course of the 8 sets to something heavy-ish for today.

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees		 11 rounds 11 reps
Performed as RX
Jonathan Schabruch 04/10/2017 Sheepdog CrossFit Invictus 170408 Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
10 Box Jump-Overs (or Step-Overs)
5 Strict Pull-Ups
Rest 3 minutes between sets, and complete a total of five sets, 		269 reps
Performed as RX
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