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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 04/07/2017 Sheepdog CrossFit None A.
Every three minutes for 12 minutes:
2-3 weighted Pull-Ups followed immediately by a max effort set of pull-ups (kipping or strict)

B.
Complete as many reps as possible in 12 minutes of:
3 Kettlebell Swings, 55#
3 Goblet Squats
3 Burpees
6 Kettlebell Swings
6 Goblet Squats
6 Burpees
Etc...		 231 reps
Performed as RX
Jonathan Schabruch 04/06/2017 Sheepdog CrossFit Invictus 170406 A.
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Toes to Bar		 3 rounds 17 reps
Performed as RX
Jonathan Schabruch 04/05/2017 Sheepdog CrossFit Invictus 170404 A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 6 reps @ 65%
*Set 2 4 reps @ 75%
*Set 3 2 reps @ 85%
*Set 4 2 reps @ 90%
*Set 5 1 rep @ 95%

followed by...

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
For time:
30/20 Calories of Assault Bike or Rower
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups		 5m 47s
Performed as RX
Jonathan Schabruch 04/01/2017 Sheepdog CrossFit Invictus 170330 A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 6 reps @ 65%
*Set 2 4 reps @ 75%
*Set 3 2 reps @ 85%
*Set 4 2 reps @ 90%
*Set 5 1 rep @ 95%

followed by

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift - exhale, inhale, brace and descend - once more rest is taken at the top, the set is over)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell		 6m 46s
Performed as RX
Jonathan Schabruch 03/31/2017 Sheepdog CrossFit None Five rounds for time of:
10 Strict Pull-Ups
20 Deficit Push-Ups (on 25# bumper plates)
30 Alternating Pistols 		11m 45s
Performed as RX
Jonathan Schabruch 03/30/2017 Sheepdog CrossFit None In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 10 minutes of:
7 Burpee Box Jump-Overs (24/20)
7 Thrusters (155/105 lbs)
21 Double-Unders

Rest until the running clock reaches 15:00, and then...

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 10 minutes of:
9 Burpee Box Jump-Overs (24/20)
9 Push Press (155/105 lbs)
9 Ring Dips		 9 rounds 38 reps
Performed as RX
Jonathan Schabruch 03/29/2017 Sheepdog CrossFit Invictus 170327 A.
Take 15 minutes to build to todays 5-RM Single-Arm DB Press

Alternate arms as youre building, always starting with your non-dominant arm.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)		 3 rounds 31 reps
Performed as RX
Jonathan Schabruch 03/28/2017 Sheepdog CrossFit None 5 rounds for time of:
Row 500 Meters
9 Toes-to-bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups 		19m 55s
Performed as RX
Jonathan Schabruch 03/27/2017 Sheepdog CrossFit 170326 3 rounds for reps:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute		 186 reps
Performed as RX
Jonathan Schabruch 03/26/2017 Sheepdog CrossFit Invictus 170301 A.
Deadlift
*Set 1 55% x 8 reps
*Set 2 65% x 6 reps
*Set 3 75% x 4 reps
*Set 4 85% x 2 reps
*Set 5 92% x 1 rep
*Set 6 98% x 1 rep
Rest 3 minutes between sets.

B.
Four rounds for time of:
Run 400 Meters
25 Kettlebell Swings (24/16 kg)
15 Toes to Bar		 14m 36s
Performed as RX
Jonathan Schabruch 03/24/2017 Sheepdog CrossFit CrossFit Open 17.5 10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.		 11m 49s
Performed as RX
Jonathan Schabruch 03/23/2017 Sheepdog CrossFit Invictus 170322 A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
(all loads at 5-10% heavier than on March 14, 2017)

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats

C.
Every minute, on the minute, for 6 minutes:
Minute 1 - 8-10 Supine Ring Rows @ 2111
Minute 2 - 45 Second Prone Plank Hold		 9 rounds 12 reps
Performed as RX
Jonathan Schabruch 03/22/2017 Sheepdog CrossFit Invictus 170321 Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24/20)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters		 24m 46s
Performed as RX
Jonathan Schabruch 03/21/2017 Sheepdog CrossFit Invictus 170320 A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 6 reps @ 65%
*Set 2 4 reps @ 75%
*Set 3 2 reps @ 85%
*Set 4 2 reps @ 90%
*Set 5 1 rep @ 95%

followed by...

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift - exhale, inhale, brace and descend - once more rest is taken at the top, the set is over)

B.
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)		 8m 35s
Performed as RX
Jonathan Schabruch 03/20/2017 Sheepdog CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups		 197 reps
Performed as RX
Jonathan Schabruch 03/17/2017 Sheepdog CrossFit Invictus 170314 A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B.
Three sets for max reps:
90 seconds of the following
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds		 123 reps
Performed as RX
Jonathan Schabruch 03/16/2017 Sheepdog CrossFit Invictus 170315 A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 6 reps @ 65%
*Set 2 4 reps @ 75%
*Set 3 2 reps @ 80%
*Set 4 2 reps @ 85%
*Set 5 1 rep @ 90%

followed by...

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift - exhale, inhale, brace and descend - once more rest is taken at the top, the set is over)

B.
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots (20/14 lbs)		 105 reps
Workout Scaled
Jonathan Schabruch 03/13/2017 Sheepdog CrossFit Invictus 150718 In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:
20 Kettlebell Swings (24/16 kg)
15 Push-Ups
10 Pull-Ups		 21 rounds 9 reps
Performed as RX
Jonathan Schabruch 03/10/2017 Sheepdog CrossFit CrossFit Open 17.3 **Prior to 8:00, complete:*
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
**Prior to 12:00, 3 rounds of:*
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
**Prior to 16:00, 3 rounds of:*
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
**Prior to 20:00, 3 rounds of:*
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
**Prior to 24:00, 3 rounds of:*
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.		 92 reps
Performed as RX
Jonathan Schabruch 03/09/2017 Sheepdog CrossFit Invictus 170304 In teams of two, with only one partner working at a time, partners alternate whole rounds to complete...

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)		 26 rounds 23 reps
Performed as RX
Jonathan Schabruch 03/08/2017 Sheepdog CrossFit Invictus 170302 A.
For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then...

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24/20)

These should be high intensity, sprint sets.
9m 27s
Performed as RX
Jonathan Schabruch 03/07/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Power Cleans, 135#
6 Pull-Ups
9 Box Jumps, 24"		 12 rounds 9 reps
Performed as RX
Jonathan Schabruch 03/03/2017 Sheepdog CrossFit CrossFit Open 17.2 Complete as many rounds and reps as possible in
12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M 50-lb. dumbbells
F 35-lb. dumbbells		 3 rounds 22 reps
Performed as RX
Jonathan Schabruch 03/02/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 12 minutes of:
10 Deadlifts, 185#
15 Push Presses, 50# DBs
7 rounds 16 reps
Performed as RX
Jonathan Schabruch 02/28/2017 Sheepdog CrossFit None For time:
42 Toes-to-bar
115-lb. squat clean thrusters, 21 reps
30 Toes-to-bar
115-lb. squat clean thrusters, 15 reps
18 Toes-to-bar
115-lb. squat clean thrusters, 9 reps		 13m 05s
Performed as RX
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