Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 01/17/2017 Sheepdog CrossFit Invictus 170117 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.

If you do not know your 1-RM deadlift, use today to build to something that feels heavy for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs)
12 Box Jumps (24/20)
200 Meter Run		 5 rounds 21 reps
Performed as RX
Jonathan Schabruch 01/16/2017 Sheepdog CrossFit None A.
Every 90 seconds for 9 minutes (3 sets each):
1 - 10 Towel Pull-Ups
2 - 20 Alternating Pistols

B.
Three sets for max reps against a 3-minute running clock:
Run 400 Meters
Bar Muscle-ups x Max Reps
Rest 3 minutes		 34 reps
Performed as RX
Jonathan Schabruch 01/15/2017 Sheepdog CrossFit None A.
5x2 Front Squats

B.
Two sets for times of:
400m Run
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest the same length of time the first set took you - 1:1 Work:Rest Ratio		 24m 09s
Performed as RX
Jonathan Schabruch 01/13/2017 Sheepdog CrossFit Invictus 170110 A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting...

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00...

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees		 148 reps
Performed as RX
Jonathan Schabruch 01/11/2017 Sheepdog CrossFit None 24 minute AMRAP:
4 Clean and Jerk @ 155#
20 Pullups
16 Wall balls		 7 rounds 7 reps
Performed as RX
Jonathan Schabruch 01/10/2017 Sheepdog CrossFit Invictus 170109 A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 - 5 reps @ 55-65%
*Set 3 - 3 reps @ 65-75%
*Set 4 - 2 reps @ 75-80%
*Set 5 - 2 reps @ 80-85%

Immediately followed by...

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmers Carry (24/16 kg KBs)
50 Double-Unders
50-Foot Walking Lunges with KB Farmers Carry

Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.		 21m 58s
Performed as RX
Jonathan Schabruch 01/07/2017 Sheepdog CrossFit Invictus 161224 A little holiday treat, Invictus style. Perform the movements to the tune of "12 Days of Christmas"

1 100 Meter Run or 25 Double-Unders
2 Power Cleans (135/95 lb.)
3 Ring Dips
4 Dumbbell Ground to Overhead (45/30 lb.)
5 Burpees
6 Toes to Bar
7 Push-ups
8 Box Jumps
9 Kettlebell Swings (32/24 kg)
10 Pull-ups
11 Front Squats (135/95 lb.)
12 Shoulder to Overhead (135/95 lb.)		 29m 13s
Performed as RX
Jonathan Schabruch 01/06/2017 Sheepdog CrossFit Invictus 170106 A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 Bottoms Up Kettlebell Carry x 25 yards each arm		 4 rounds 20 reps
Performed as RX
Jonathan Schabruch 01/05/2017 Sheepdog CrossFit Invictus 170104 A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 - Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 - 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if youre still learning hand balancing)
Station 3 - L-Sit x 60 seconds
(accumulate the time if youre unable to maintain this position unbroken)

B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24/20)
20 Push-Ups

Rest 60 seconds between sets, and complete a total of 3 sets - a total of 12 minutes of work.		 367 reps
Performed as RX
Jonathan Schabruch 01/04/2017 Sheepdog CrossFit 170101 For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters		 8m 43s
Performed as RX
Jonathan Schabruch 12/31/2016 Sheepdog CrossFit None For time:

5 rounds of:
10 Strict Pull-Ups
10 Hand-Release Push-Ups

Rest one minute, then...

5 rounds of:
15 Russian Kettlebell Swings, 32kg
15 Burpees 		15m 23s
Performed as RX
Jonathan Schabruch 12/30/2016 Sheepdog CrossFit Invictus 161230 A.
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run

Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.		 9m 58s
Performed as RX
Jonathan Schabruch 12/29/2016 Sheepdog CrossFit None For time:
20 Power Snatches, 95#
Run 200m
20 Overhead Squats, 95#
Run 400m
20 Thrusters, 95#
Run 800m		 10m 51s
Performed as RX
Jonathan Schabruch 12/28/2016 Sheepdog CrossFit Invictus 161228 A.
Take 15-20 minutes to build to todays 1-RM Power Clean

B.
For time:
10 Power Cleans (155/105 lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders		 6m 56s
Performed as RX
Jonathan Schabruch 12/27/2016 Sheepdog CrossFit Invictus 161227 A.
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 30X1
Rest 45 seconds between legs
Strict Handstand Push-Ups x Max Reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
7 Thrusters (115/75 lbs)
14 Kettlebell Swings (24/16 kg)
7 Chest-to-Bar Pull-Ups		 5 rounds 7 reps
Performed as RX
Jonathan Schabruch 12/26/2016 Sheepdog CrossFit 161210 3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-ups		 12m 14s
Performed as RX
Jonathan Schabruch 12/22/2016 Sheepdog CrossFit 161220 For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders		 5m 06s
Performed as RX
Jonathan Schabruch 12/20/2016 Sheepdog CrossFit Invictus 161202 A.
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run

B.
Optional Finisher - For time:
500 Meter Row		 16m 10s
Performed as RX
Jonathan Schabruch 12/19/2016 Sheepdog CrossFit Invictus 161219 A.
Take 15 minutes to build to a heavy-ish Power Clean

B.
"The Chief"
Max rounds in three minutes of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set - itll make tracking your results much easier.
 28 rounds 0 reps
Performed as RX
Jonathan Schabruch 12/16/2016 Sheepdog CrossFit 161204 Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box		 7 rounds 31 reps
Performed as RX
Jonathan Schabruch 12/15/2016 Sheepdog CrossFit None 3 rounds for reps/calories:
2 minutes of Rowing for calories
1 minute of 95# Thrusters

3 minutes rest between rounds 		162 reps
Performed as RX
Jonathan Schabruch 12/14/2016 Sheepdog CrossFit Invictus 161214 Five rounds for time of:
15 Deadlifts (135/95 lbs)
12 Hang Power Cleans (135/95 lbs)
9 Front Squats (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)		 15m 38s
Performed as RX
Jonathan Schabruch 12/13/2016 Sheepdog CrossFit Invictus 161213 A.
Five sets of:
Bulgarian Split Squat x 6-8 reps
Rest 45 seconds
Ring Push-Ups x Max Unbroken Reps
Rest 45 seconds

B.
Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of V-Ups or Hollow Rocks
45 seconds of Rest		 121 reps
Performed as RX
Jonathan Schabruch 12/12/2016 Sheepdog CrossFit Invictus 161212 A.
Take 12-15 minutes to work on...
Snatch Technique - work up to a reasonably heavy weight that you can handle with proper technique

B.
Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups

Note time and weight used.		 5m 31s
Performed as RX
Jonathan Schabruch 12/10/2016 Sheepdog CrossFit 161126 10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds		 208 reps
Performed as RX
Previous 1...727374757677787980...141Next