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 12/08/2016 Sheepdog CrossFit Fight Gone Worse 3 minutes of work followed by 1 minute of rest for each of the following exercises:

Wall balls
Sumo Deadlift High Pulls (SDHP) @ 75#
Box Jumps @ 20"
Push Presses @ 75#
Row (calories)		 337 reps
Performed as RX
Jonathan Schabruch 12/07/2016 Sheepdog CrossFit None 4 rounds for reps:
1 minute Kettlebell Swings, 55#
1 minute Hand release push-ups
1 minute knees-to-elbows
1 minute rest
 292 reps
Performed as RX
Jonathan Schabruch 12/05/2016 Sheepdog CrossFit Invictus 161205 A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Dumbbell Shoulder Press x 4-6 reps
(establish todays 5-RM)
Rest 2 minutes

B.
For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups		 8m 39s
Performed as RX
Jonathan Schabruch 12/02/2016 Sheepdog CrossFit Invictus 161130 A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.		 25 reps
Performed as RX
Jonathan Schabruch 11/29/2016 Sheepdog CrossFit None 5 rounds for time of:
10 toes-to-bar
10 wall ball shots
10 pull-ups
10 box jumps, 24"		 8m 35s
Performed as RX
Jonathan Schabruch 11/28/2016 Sheepdog CrossFit Invictus 161128 A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 - Rope Climb x 1-2 ascents
Station 2 - Strict Handstand Push-Ups x max unbroken reps
Station 3 - Alternating Pistols x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)		 6 rounds 6 reps
Performed as RX
Jonathan Schabruch 11/26/2016 Sheepdog CrossFit None Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Goblet Squats (32/24 kg)
Push-Ups
Pull-Ups		 8m 39s
Performed as RX
Jonathan Schabruch 11/25/2016 Sheepdog CrossFit Invictus 161123 A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

B.
Every minute, on the minute, for 24 minutes:
Minute 1 - 5 Thrusters (go heavy)
Minute 2 - 10 Strict Pull-Ups
Minute 3 - 15 Box Jump-Overs		 23m 28s
Performed as RX
Jonathan Schabruch 11/23/2016 Sheepdog CrossFit Invictus 161122 A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run		 14m 07s
Performed as RX
Jonathan Schabruch 11/21/2016 Sheepdog CrossFit Invictus 161121 A.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

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

B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters		 14m 43s
Performed as RX
Jonathan Schabruch 11/17/2016 Sheepdog CrossFit Invictus 161117 A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60-90 seconds

B.
For time:
Row 1000 Meters
immediately followed by...
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips		 13m 20s
Performed as RX
Jonathan Schabruch 11/15/2016 Sheepdog CrossFit None A. 3 minute AMRAP:
Complete as many Double-Unders as possible, leaving enough time to complete 21 bar-facing burpees.

B. For time:
50 Double-Unders
5 Snatches
25 CTB Pull-Ups
40 Double-Unders
4 Snatches
20 CTB Pull-Ups
30 Double-Unders
3 Snatches
15 CTB Pull-Ups
20 Double-Unders
2 Snatches
10 CTB Pull-Ups
10 Double-Unders
1 Snatch
5 CTB Pull-Ups 		11m 52s
Performed as RX
Jonathan Schabruch 11/14/2016 Sheepdog CrossFit O-course AMRAP Complete as many rounds as possible in 20 minutes of:
The Orlando Obstacle Course 		3 rounds 8 reps
Performed as RX
Jonathan Schabruch 11/11/2016 Sheepdog CrossFit The Three Wise Men Tribute "Jeremy"
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 170 reps
Performed as RX
Jonathan Schabruch 11/08/2016 Sheepdog CrossFit None Every minute, on the minute, for 15 minutes:
Minute 1 - Burpees x 15 reps
Minute 2 - Handstand Push-Ups x 10 reps
Minute 3 - Double-Unders x 40 reps		 14m 24s
Performed as RX
Jonathan Schabruch 11/07/2016 Sheepdog CrossFit None Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50 box jumps
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box		 1 rounds 41 reps
Performed as RX
Jonathan Schabruch 11/04/2016 Sheepdog CrossFit Invictus 161103 A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by...
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips		 1 rounds 77 reps
Performed as RX
Jonathan Schabruch 11/03/2016 Sheepdog CrossFit None Tabata Squat
Max reps of Bar Muscle-ups in 4 minutes		 163 reps
Performed as RX
Jonathan Schabruch 11/01/2016 Sheepdog CrossFit Invictus 161101 A.
Six sets of:
3-Position Snatch(high hang, mid-thigh, then from the floor)
Rest 2-3 minutes

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24/20)
7 Toes to Bar		 4 rounds 6 reps
Performed as RX
Jonathan Schabruch 10/31/2016 Sheepdog CrossFit Invictus 161028 A.
Take 20 minutes to build to a new 1-RM Front Squat

B.
"Sage at 20"
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell		 3 rounds 5 reps
Performed as RX
Jonathan Schabruch 10/29/2016 Sheepdog CrossFit Invictus 161022 In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
200 Meter Run		 13 rounds 30 reps
Performed as RX
Jonathan Schabruch 10/27/2016 Sheepdog CrossFit Invictus 161027 A.
Take 20 minutes to build to todays 2-RM Bench Press

B.
For time:
Row 1000 Meters
30 Bench Press @ 60% of todays 2-RM
Run 800 Meters		 9m 39s
Performed as RX
Jonathan Schabruch 10/26/2016 Sheepdog CrossFit Invictus 161026 A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)		 17m 50s
Performed as RX
Jonathan Schabruch 10/25/2016 Sheepdog CrossFit Invictus 161025 A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 - Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 - Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/83 lbs)
15 Toes to Bar
50 Double-Unders		 3 rounds 12 reps
Performed as RX
Jonathan Schabruch 10/24/2016 Sheepdog CrossFit Invictus 161024 A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 - Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 - Weighted Pull-Ups x 2-3 reps @ 21X0

B.
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24/20)		 5m 27s
Performed as RX
Previous 1...737475767778798081...141Next