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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 10/23/2016 Sheepdog CrossFit Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 9 rounds 21 reps
Performed as RX
Jonathan Schabruch 10/22/2016 Sheepdog CrossFit 161020 27-21-15 reps for time of:
165-lb. back squats
Handstand push-ups		 11m 17s
Performed as RX
Jonathan Schabruch 10/19/2016 Sheepdog CrossFit 161013 10 rounds for time of:
95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 reps		 12m 37s
Performed as RX
Jonathan Schabruch 10/14/2016 Sheepdog CrossFit Invictus 161014 A.
Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24/20)		 5 rounds 9 reps
Performed as RX
Jonathan Schabruch 10/13/2016 Sheepdog CrossFit Invictus 161013 A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmers Carry x 100 Meters
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then...

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups		 181 reps
Performed as RX
Jonathan Schabruch 10/10/2016 Sheepdog CrossFit Invictus 160917 In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs (24/20)
9 Front Squats (155/105 lbs)		 12 rounds 1 reps
Performed as RX
Jonathan Schabruch 10/08/2016 Sheepdog CrossFit Invictus 161007 A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings starting each set with a muscle-up)
Rest 90 seconds

B.
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)		 12m 26s
Workout Scaled
Jonathan Schabruch 10/06/2016 Sheepdog CrossFit Invictus 161006 A.
Take 15-20 minutes to build to todays heavy Jerk

B.
Against a 2-minute running clock, complete:
25/15 Calories of Assault Bike or Rowing
115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.		 64 reps
Performed as RX
Jonathan Schabruch 10/04/2016 Sheepdog CrossFit None Complete as many rounds and reps as possible in 20 minutes of:
5 Power Cleans, 145#
10 Toes-to-bar
15 Wall Ball Shots, 20#		 10 rounds 5 reps
Performed as RX
Jonathan Schabruch 10/03/2016 Sheepdog CrossFit Invictus 160928 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
20 Box Jumps
Rest 3 minutes		 9m 09s
Performed as RX
Jonathan Schabruch 10/01/2016 Sheepdog CrossFit None In teams of two, with only one partner working at a time, complete the following for time:

800m Relay Run
300 Squats
200 Russian Kettlebell Swings, 32kg
100 Hand-Release Push-Ups
50 Strict Pull-Ups
800m Relay Run		 30m 28s
Performed as RX
Jonathan Schabruch 09/29/2016 Sheepdog CrossFit Invictus 160926 A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,

and then...

B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1

C.
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.		 32 reps
Performed as RX
Jonathan Schabruch 09/28/2016 Sheepdog CrossFit None In teams of two, complete the following for time with only one partner working at a time:
50 Pull-Ups
400m Run (together)
21 Thrusters, 95#
400m Run (together)
100 Push-Ups
400m Run (together)
50 Pull-Ups 		10m 46s
Performed as RX
Jonathan Schabruch 09/23/2016 Sheepdog CrossFit Invictus 160922 Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24/20)
10/5 Ring Dips		 511 reps
Workout Scaled
Jonathan Schabruch 09/22/2016 Sheepdog CrossFit Invictus 160921 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:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)		 25 rounds 0 reps
Performed as RX
Jonathan Schabruch 09/20/2016 Sheepdog CrossFit Invictus 160920 A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

B.
Five rounds for time of:
Run 400 Meters
10 Toes to Bar
20 Push-Ups		 14m 36s
Performed as RX
Jonathan Schabruch 09/19/2016 Sheepdog CrossFit Invictus 160919 A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
If youre unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.		 129 reps
Performed as RX
Jonathan Schabruch 09/17/2016 Sheepdog CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 8 rounds 23 reps
Performed as RX
Jonathan Schabruch 09/15/2016 Sheepdog CrossFit Invictus 160914 A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders		 4 rounds 26 reps
Performed as RX
Jonathan Schabruch 09/14/2016 Sheepdog CrossFit Invictus 160913 A.
Every 3 minutes, for 18 minutes (6 sets), of Bench Press:
*Set 1 - 5 reps
*Set 2 - 3 reps
*Sets 3-6 - 1 rep

The goal is to build to todays 1-RM Bench Press.

B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters		 6m 30s
Performed as RX
Jonathan Schabruch 09/13/2016 Sheepdog CrossFit 160909 A.
Front Squat 5 X 2

B.
For time:
100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump overs

Men use 225 lb. for deadlifts and a 24-in. box.
Women use 155 lb. for deadlifts and a 20-in. box.		 6m 09s
Performed as RX
Jonathan Schabruch 09/11/2016 Sheepdog CrossFit None Complete five sets for max reps of:
60 seconds of Sumo Deadlift High Pull, 75#
60 seconds of Burpees
60 seconds of Barbell Thrusters, 75#
Rest 60 seconds		 250 reps
Performed as RX
Jonathan Schabruch 09/09/2016 Sheepdog CrossFit Invictus 160908 A.
Take 15-20 minutes to build to todays 1-RM Snatch

B.
Every minute, on the minute, for 20 minutes:
Even minutes - 30 seconds of Rowing (for meters)
Odd minutes - Power Snatch or Snatch x 3 reps @ 70-80% of todays 1RM		 106 reps
Workout Scaled
Jonathan Schabruch 09/08/2016 Sheepdog CrossFit Invictus 160906 A.
Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

B.
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)		 76 reps
Workout Scaled
Jonathan Schabruch 09/07/2016 Sheepdog CrossFit Invictus 160905 A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR...Strict Pull-Ups x Max Reps)

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run		 12m 47s
Performed as RX
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