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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 02/27/2017 Sheepdog CrossFit Invictus 170227 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 @ 80%
(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.
Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups		 9m 58s
Performed as RX
Jonathan Schabruch 02/24/2017 Sheepdog CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box		 16m 41s
Performed as RX
Jonathan Schabruch 02/23/2017 Sheepdog CrossFit Invictus 170223 A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B.
For time:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans		 9m 53s
Performed as RX
Jonathan Schabruch 02/22/2017 Sheepdog CrossFit Invictus 170222 A.
Four sets of:
Single-Arm Press x 8-10 reps each arm
Rest 2 minutes

B.
Against a 3-minute running clock:
Row 500 Meters
Bench Press x Max Reps @ (BW/.75xBW)

Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.		 47 reps
Performed as RX
Jonathan Schabruch 02/21/2017 Sheepdog CrossFit None As many rounds and reps as possible in 15 minutes of:
5 Power Cleans, 95#
5 Front Squats, 95#
5 Push Presses, 95#
10 Burpees 		9 rounds 16 reps
Performed as RX
Jonathan Schabruch 02/18/2017 Sheepdog CrossFit None In teams of two, complete as many rounds and reps as possible in 15 minutes of:
Run 400m
30 Box Jumps, 24"
30 Wall Ball Shots

Partners alternate exercises. 		3 rounds 430 reps
Performed as RX
Jonathan Schabruch 02/17/2017 Sheepdog CrossFit CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box		 9 rounds 3 reps
Performed as RX
Jonathan Schabruch 02/14/2017 Sheepdog CrossFit None For time:
100 Double-Unders
5 Squat Clean and Jerks, 205#
75 Double-Unders
5 Squat Clean and Jerks, 185#
50 Double-Unders
5 Squat Clean and Jerks, 165#		 9m 08s
Performed as RX
Jonathan Schabruch 02/13/2017 Sheepdog CrossFit Invictus 170213 A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 5 reps @ 55%
*Set 2 5 reps @ 65%
*Set 3 3 reps @ 75%
*Set 4 2 reps @ 85%
*Set 5 2 reps @ 90%
*Set 6 1 rep @ 95%

Then rest two minutes before starting

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM

B.
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (24/16 kg)		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 02/10/2017 Sheepdog CrossFit Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters		 30m 22s
Performed as RX
Jonathan Schabruch 02/09/2017 Sheepdog CrossFit Invictus 170209 A.
Deadlift
*Set 1 50% x 8 reps
*Set 2 60% x 6 reps
*Set 3 70% x 4 reps
*Set 4 80% x 2 reps
*Set 5 90% x 2 reps
Rest 3 minutes between sets.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell		 5m 29s
Performed as RX
Jonathan Schabruch 02/08/2017 Sheepdog CrossFit Invictus 170208 A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

B.
For max calories:
3 Minutes of Rowing

Rest 4 minutes until the running clock reaches 7:00, and then...

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups		 241 reps
Performed as RX
Jonathan Schabruch 02/07/2017 Sheepdog CrossFit Invictus 170207 A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 2 reps @ 90%
*Set 8 - 1 rep @ 90%

B.
Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)		 13m 23s
Performed as RX
Jonathan Schabruch 02/06/2017 Sheepdog CrossFit None In teams of three, complete the following for time:
400m Relay Run
100 Front Squats, 135#
75 Pull-Ups
50 Shoulder-to-overhead, 135#
25 Handstand Push-Ups
400m Run Together		 16m 06s
Performed as RX
Jonathan Schabruch 02/04/2017 Sheepdog CrossFit Invictus 170204 Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Anchored Sit-Ups
30 Push-Ups
20 Pull-Ups

Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.		 4 rounds 14 reps
Performed as RX
Jonathan Schabruch 02/03/2017 Sheepdog CrossFit Invictus 170202 A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
20 Push Presses (95/65 lbs)
10 Pull-Ups		 4 rounds 405 reps
Performed as RX
Jonathan Schabruch 02/02/2017 Sheepdog CrossFit Invictus 170201 A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 45-55%
*Set 2 - 5 reps @ 55-65%
*Set 3 - 3 reps @ 65-75%
*Set 4 - 2 reps @ 75-85%
*Set 5 - 2 reps @ 80-90%

Immediately followed by...

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders		 9m 57s
Performed as RX
Jonathan Schabruch 01/28/2017 Sheepdog CrossFit 2016 ODT WOD For time:

140 Burpee Box Jumps, 24"

If you have a 20 pound vest or body armor, wear it.
 14m 26s
Performed as RX
Jonathan Schabruch 01/27/2017 Sheepdog CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 18m 29s
Performed as RX
Jonathan Schabruch 01/26/2017 Sheepdog CrossFit None A.
Take 20-25 minutes to build to todays 2-RM Bench Press

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
15 Box Jump-Overs, 24"		 5 rounds 22 reps
Performed as RX
Jonathan Schabruch 01/25/2017 Sheepdog CrossFit 170123 Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.		 207 reps
Performed as RX
Jonathan Schabruch 01/23/2017 Sheepdog CrossFit Invictus 170123 A.
Deadlift
*Set 1 - 50% x 8 reps
*Set 2 - 60% x 6 reps
*Set 3 - 70% x 4 reps
*Set 4 - 80% x 3 reps
*Set 5 - 80% x 3 reps
*Set 6 - 80% x 3 reps
Rest 3 minutes between sets.

B.
"Christine"
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20)		 10m 37s
Performed as RX
Jonathan Schabruch 01/21/2017 Sheepdog CrossFit None In teams of two, complete 6 rounds for time of:
Run 400 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps

*Partners alternate tasks until they complete 6 total rounds.		 20m 24s
Performed as RX
Jonathan Schabruch 01/20/2017 Sheepdog CrossFit Invictus 170120 A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 45-55% of 1-RM
*Set 2 - 5 reps @ 55-65%
*Set 3 - 3 reps @ 65-75%
*Set 4 - 2 reps @ 75-85%
*Set 5 - 2 reps @ 80-90%

Immediately followed by...

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (95/65 lbs)
20 Pull-Ups		 8m 51s
Performed as RX
Jonathan Schabruch 01/18/2017 Sheepdog CrossFit Invictus 170118 A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 - 9 Strict Handstand Push-Ups
Minute 2 - 12 Toes to Bar
Minute 3 - 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
 14m 39s
Performed as RX
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