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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 08/01/2016 Sheepdog CrossFit Invictus 160801 A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes

B.
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)		 6m 03s
Performed as RX
Jonathan Schabruch 07/31/2016 Sheepdog CrossFit Invictus 160729 A.
Take 20 minutes to build to todays 1-RM Power Clean & Jerk

B.
For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters		 11m 40s
Performed as RX
Jonathan Schabruch 07/29/2016 Sheepdog CrossFit Invictus 160728 A.
Every 2 minutes, for 18 minutes (3 sets each):
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps
(if youre proficient, add weight with a kettlebell)

B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Ring Dips
(perform from muscle-up stations if possible)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24/20)
Rest 90 seconds		 272 reps
Performed as RX
Jonathan Schabruch 07/28/2016 Sheepdog CrossFit Invictus 160727 A.
Three sets of:
Back Squat x 6-8 reps @ 31X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups		 11m 54s
Performed as RX
Jonathan Schabruch 07/26/2016 Sheepdog CrossFit None 5 rounds for time:
Run 1 lap around driving pad
25 Push-Ups
25 Squats

*Push-Ups and squats decrease by 5 reps each round. (25-20-15-10-5)		 13m 19s
Performed as RX
Jonathan Schabruch 07/25/2016 Sheepdog CrossFit Invictus 160725 A.
Six sets of:
Deadlift
*Set 1 - 6 reps
*Set 2 - 4 reps
*Set 3 - 2 reps
*Set 4 - 6 reps
*Set 5 - 4 reps
*Set 6 - 2 reps
(Loading example - 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings - muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc...

B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)		 8m 51s
Performed as RX
Jonathan Schabruch 07/24/2016 Sheepdog CrossFit None For time:
Run 1 mile
100 Burpees
Run 1 mile 		20m 48s
Performed as RX
Jonathan Schabruch 07/23/2016 Sheepdog CrossFit None A.
Every 3 minutes X 15 minutes:
Front Squat x 3 reps

B.
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips		 6m 47s
Performed as RX
Jonathan Schabruch 07/22/2016 Sheepdog CrossFit None A.
Every 2 minutes for 12 minutes (3 sets):
1) Max UB L-Pull-Ups
2) Freestanding Handstand Hold for as long as possible in 60 seconds

B.
30-25-20-15-10 reps for time of:
Toes-to-bar
One arm Overhead Lunges, 24kg Kettlebell (alternate arms as needed)		 11m 19s
Performed as RX
Jonathan Schabruch 07/21/2016 Sheepdog CrossFit Invictus 160721 A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

B.
Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

You can also perform this with a partner, start with one on the erg, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.		 13m 44s
Workout Scaled
Jonathan Schabruch 07/20/2016 Sheepdog CrossFit Invictus 160720 A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters		 13m 35s
Performed as RX
Jonathan Schabruch 07/19/2016 Sheepdog CrossFit Invictus 160719 A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then...

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24/20)

Rest 4 minutes, and then...

C.
Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower		 337 reps
Performed as RX
Jonathan Schabruch 07/18/2016 Sheepdog CrossFit Invictus 160718 A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to todays 1-RM.

B.
"Five-Minute Capacity Test"
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell		 4 rounds 2 reps
Performed as RX
Jonathan Schabruch 07/16/2016 Sheepdog CrossFit None 7 rounds for time:
7 Burpee Box Jumps, 24"
28 Double-unders
 6m 37s
Performed as RX
Jonathan Schabruch 07/15/2016 Sheepdog CrossFit Invictus 160715 A.
Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B.
For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters		 14m 41s
Workout Scaled
Jonathan Schabruch 07/14/2016 Sheepdog CrossFit Invictus 160714 A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)		 7m 58s
Performed as RX
Jonathan Schabruch 07/13/2016 Sheepdog CrossFit Invictus 160713 A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 - 3 reps @ 70-75%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 3 reps @ 80-85%
*Set 4 - 2 reps @ 85-90%
*Set 5 - 3 reps @ 80-85%
*Set 6 - 3 reps @ 80-85%

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups		 7 rounds 2 reps
Performed as RX
Jonathan Schabruch 07/12/2016 Sheepdog CrossFit None With a partner for time:
Row 1,000m
50 Thrusters, 45#
30 Pull-Ups
Row 500m
25 Thrusters, 45#
15 Pull-Ups
Row 250m
15 Thrusters, 45#
5 Pull-Ups

Partners share one rower, barbell, and pull-up bar. Partner B starts as soon as Partner A gets off the rower.		 17m 55s
Performed as RX
Jonathan Schabruch 07/11/2016 Sheepdog CrossFit None A.
Every 3 minutes for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75%

B.
Four rounds for time of:
Run 400 Meters
15 Push Presses (115/75 lbs)		 10m 56s
Performed as RX
Jonathan Schabruch 07/09/2016 Sheepdog CrossFit Invictus 160709 Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets, and complete a total of 5 sets.		 299 reps
Performed as RX
Jonathan Schabruch 07/06/2016 Sheepdog CrossFit Partner T.J. With a partner for time:
185-lb. bench presses, 10 reps
10 strict pull-ups
135-lb. thrusters, max set

Partners alternate full rounds until you have completed 100 reps of the thruster.

Post time and number of rounds to comments.		 31m 41s
Performed as RX
Jonathan Schabruch 07/05/2016 Sheepdog CrossFit Invictus 160705 A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean.
Every time the barbell hits the floor, perform 5 Push-Ups

(Example: Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etcup to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over - i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)		 3 rounds 6 reps
Performed as RX
Jonathan Schabruch 07/04/2016 Sheepdog CrossFit Luke For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters		 27m 33s
Performed as RX
Jonathan Schabruch 07/02/2016 Sheepdog CrossFit None Four sets for max reps of:
60 seconds of Triple-unders
Rest 60 seconds
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds		 390 reps
Performed as RX
Jonathan Schabruch 07/01/2016 Sheepdog CrossFit Invictus 160630 A.
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches (55/35 lbs)
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar

B.
Two sets of:
Landmine Rows x 6-8 reps
Rest as needed		 20m 05s
Performed as RX
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