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 09/06/2016 Sheepdog CrossFit Invictus 160903 In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang Clusters
10 Burpees
Run 300 Meters

(Partner A performs 10 hang Clusters; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang Clusters; etc... A Cluster is a Clean into a Thruster)		 14m 09s
Performed as RX
Jonathan Schabruch 09/04/2016 Sheepdog CrossFit Invictus 160901 A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24/20)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups		 466 reps
Performed as RX
Jonathan Schabruch 08/31/2016 Sheepdog CrossFit None A.
Bench Press
5-3-1-1-1 reps

B.
In teams of two, complete as many reps as possible in 15 minutes:

Partner A- Row for calories
Partner B- Two rounds of:
10 Wall Ball Shots
10 Box Jumps, 24"

*Partners swap when Partner B finishes 2 rounds of the couplet. 		471 reps
Performed as RX
Jonathan Schabruch 08/30/2016 Sheepdog CrossFit Invictus 160826 For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run		 14m 46s
Performed as RX
Jonathan Schabruch 08/29/2016 Sheepdog CrossFit Invictus 160825 A.
Front Squat
* Set 1 - 50% of possible 1-RM x 5 reps
* Set 2 - 75% of possible 1-RM x 3 reps
* Set 3 - 85% of possible 1-RM x 1 rep
* Set 4 - 90-95% of possible 1-RM x 1 rep
* Set 5 - Test 1-RM
* Set 6 (optional) - Exceed Set 5 weight

B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets		 8m 19s
Workout Scaled
Jonathan Schabruch 08/27/2016 Sheepdog CrossFit Invictus 160824 A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency - or drop off.		 72 reps
Performed as RX
Jonathan Schabruch 08/26/2016 Sheepdog CrossFit Invictus 160823 A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24/20)
Run 200 Meters		 3 rounds 96 reps
Performed as RX
Jonathan Schabruch 08/25/2016 Sheepdog CrossFit Sisson Complete as many rounds as possible in 20 minutes of:
15-foot rope climb, 1 ascent
5 Burpees
200 meter run

If you have a 20 pound vest or body armor, wear it. 		12 rounds 0 reps
Performed as RX
Jonathan Schabruch 08/24/2016 Sheepdog CrossFit Invictus 160822 A.
Every 4 minutes, for 20 minutes (5 sets):
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)		 14m 14s
Performed as RX
Jonathan Schabruch 08/23/2016 Sheepdog CrossFit 160822 From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00 perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00 perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00 perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squat.
 565 reps
Performed as RX
Jonathan Schabruch 08/22/2016 Sheepdog CrossFit Invictus 160819 A.
Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats

Build to todays heaviest snatch balance + 3 overhead squats.

B.
For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30/24)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30/24)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30/24)
Run 600 Meters		 7m 37s
Performed as RX
Jonathan Schabruch 08/21/2016 Sheepdog CrossFit Invictus 160818 A.
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
Then...

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds

B.
For time:
Row 1000 Meters
followed immediately by...
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes		 11m 10s
Workout Scaled
Jonathan Schabruch 08/18/2016 Sheepdog CrossFit Invictus 160816 A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Prone Planks x 60-90 seconds
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.		 120 reps
Performed as RX
Jonathan Schabruch 08/17/2016 Sheepdog CrossFit Invictus 160815 A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 - 3 reps @ 80%
*Set 2 - 2 reps @ 85%
*Set 3 - 1 rep @ 90%
*Set 4 - 1 rep @ 93-95%
*Set 5 - 1 rep @ 97-99%
*Set 6 - 1 rep @ 102% or more

B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes.		 317 reps
Workout Scaled
Jonathan Schabruch 08/16/2016 Sheepdog CrossFit 160809 7 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute		 274 reps
Performed as RX
Jonathan Schabruch 08/13/2016 Sheepdog CrossFit Invictus 160811 A.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 Muscle-Ups x 3-8 reps
Station 2 Arch to Hollow Rolls x 20 reps
Station 3 Supine Ring Rows x 10-12 reps @ 2111
Station 4 - 45-60 seconds of Handstand Walking
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.
Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between sets.		 196 reps
Workout Scaled
Jonathan Schabruch 08/12/2016 Sheepdog CrossFit Invictus 160810 A.
Deadlift:
*Set 1 - 5 reps @ 75-80%
*Set 2 - 3 reps @ 80-85%
*Set 3 - 1 rep @ 85-90%
*Set 4 - 5 reps @ 80-85%
*Set 5 - 3 reps @ 85-90%
*Set 6 - 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings - muscle-ups or low-ring muscle-up progressions.

B.
Three rounds for time of:
20/15 Calories of Assault Bike (or 400 Meter Run)
15 Box Jumps (24/20)
15/10 Strict Handstand Push-Ups

Time cap: 12 minutes		 9m 13s
Performed as RX
Jonathan Schabruch 08/11/2016 Sheepdog CrossFit Invictus 160809 A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders		 4 rounds 11 reps
Performed as RX
Jonathan Schabruch 08/08/2016 Sheepdog CrossFit Invictus 160808 A.
Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 - Hang Clean + Power Clean + Clean
(build to todays heavy!)
Station 2 - Ring Dips x 10-15 reps @ 2111

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights - 175/115 lbs)		 14 reps
Performed as RX
Jonathan Schabruch 08/07/2016 Sheepdog CrossFit None A.
Five sets of:
Bench Press X 4-6 reps
Rest 2 minutes between sets

B.
Tabata Pull-Ups
Rest 60 seconds
Tabata Thrusters, 45# bar
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each Tabata movement, and rest 60 seconds before moving on to the next movement.		 327 reps
Performed as RX
Jonathan Schabruch 08/06/2016 Sheepdog CrossFit Mayhem 160804 A.
Push Press (8x3 @ 80% )

Complete a set every 1:15

B.
12 min Amrap:
4 Squat Cleans (225/155)
12 Strict HSPU		 4 rounds 0 reps
Performed as RX
Jonathan Schabruch 08/05/2016 Sheepdog CrossFit Zembiec 5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.		 20m 48s
Performed as RX
Jonathan Schabruch 08/04/2016 Sheepdog CrossFit None A.
Three sets of:
Shoulder Press x 8-10 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds

B.
For time:
Run 600 Meters
immediately followed by...
Three rounds of:
15 Ring Dips
10 Box Jump-Overs, 24"
immediately followed by...
Run 600 Meters		 8m 13s
Performed as RX
Jonathan Schabruch 08/03/2016 Sheepdog CrossFit None A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B.
For time:

40-30-20-10 reps of:
Toes-to-bar
Squats

Rest 5 minutes, then...

40-30-20-10 reps of:
Deficit Push-ups (4")
Squats 		20m 40s
Performed as RX
Jonathan Schabruch 08/02/2016 Sheepdog CrossFit Invictus 160802 A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 - Arch to Hollow Rolls x 20 reps
Station 2 - Supine Ring Rows x 10-12 reps @ 2111
Station 3 - 45-60 seconds of Handstand Walking
(OR 45-60 second Nose-to-Wall Handstand Hold)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees Over the Barbell		 0m 01s
Performed as RX
Previous 1...757677787980818283...141Next