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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 06/30/2016 Sheepdog CrossFit Invictus 160629 A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps @ 32X1

Build to todays heaviest triple at the prescribed tempo - 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

B.
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)
50 Air Squats		 8m 25s
Performed as RX
Jonathan Schabruch 06/28/2016 Sheepdog CrossFit Invictus 160628 A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 - 3 reps @ 50-60%
*Set 2 - 3 reps @ 60-70%
*Set 3 - 2 reps @ 70-75%
*Set 4 - 2 reps @ 75-80%
*Set 5 - 1 rep @ 80-85%
*Sets 6-8 - 1 rep @ 85-90%
(focus on perfect footwork and mechanics)

B.
Three rounds for time of:
Run 400 Meters
15 Push Presses (135/95 lbs)
15 Burpees Over the Barbell
 11m 47s
Performed as RX
Jonathan Schabruch 06/27/2016 Sheepdog CrossFit Invictus 160627 A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 - 4 reps @ 50-60%
*Set 2 - 4 reps @ 60-65%
*Set 3 - 3 reps @ 65-70%
*Set 4 - 3 reps @ 70-75%
*Set 5 - 2 reps @ 75-80%
*Set 6 - 2 reps @ 80-85%
*Set 7 - 1 rep @ 85-90%
*Set 8 - Test 5-RM

B.
For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups		 8m 36s
Performed as RX
Jonathan Schabruch 06/25/2016 Sheepdog CrossFit Sham 7 rounds for time of:
11 body-weight deadlifts
100-meter sprint		 7m 09s
Performed as RX
Jonathan Schabruch 06/25/2016 Sheepdog CrossFit None For time:
100 Hand-Release Push-ups 		5m 19s
Performed as RX
Jonathan Schabruch 06/24/2016 Sheepdog CrossFit Invictus 160624 A.
Every 2 minutes, for 24 minutes (12 sets):
Push Press x 1 rep

Build over the course of the 12 sets to todays heavy.

B.
For time:
Row 1000 Meters
50 Shoulder to Overhead (115/75 lbs)

C.
Two or Three sets, not for time, of:
Bent-Over Barbell Row x 5-6 reps @ 2111
Rest 45 seconds
V-Ups x 30 reps
Rest 45 seconds		 7m 32s
Performed as RX
Jonathan Schabruch 06/23/2016 Sheepdog CrossFit Invictus 160620 A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes

B.
Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24/20)		 8m 57s
Performed as RX
Jonathan Schabruch 06/22/2016 Sheepdog CrossFit Invictus 160622 A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 10 Burpee Box Jump-Overs (24/20)
Station 2 10 Hang Power Cleans (135/95 lbs)
Station 3 10 Strict Handstand Push-Ups
Station 4 10 Overhead Reverse Lunges (135/95 lbs)

B.
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds		 28m 52s
Performed as RX
Jonathan Schabruch 06/20/2016 Sheepdog CrossFit Mary XXX Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups		 345 reps
Performed as RX
Jonathan Schabruch 06/18/2016 Sheepdog CrossFit Invictus 160617 A.
Back Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 1 rep @ 101+%
OPTIONAL - 1 rep @ 103-105%
Rest 2-3 minutes between sets

B.
Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar		 4m 43s
Performed as RX
Jonathan Schabruch 06/17/2016 Sheepdog CrossFit Invictus 160616 A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
9 Strict Handstand Push-Ups
12 Ring Dips		 4 rounds 17 reps
Performed as RX
Jonathan Schabruch 06/16/2016 Sheepdog CrossFit Invictus 160615 A.
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)		 6 rounds 16 reps
Performed as RX
Jonathan Schabruch 06/15/2016 Sheepdog CrossFit Invictus 160614 A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24/20)

B.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds		 33m 14s
Performed as RX
Jonathan Schabruch 06/11/2016 Sheepdog CrossFit Invictus 160528 In teams of two, with only one person working at a time, complete the following for time:
Run 800 Meters (as a relay)
50 Strict Pull-Ups
100 Push Presses (95/65 lbs)
150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)
100 Push Presses (95/65 lbs)
50 Strict Pull-Ups
Run 800 Meters (as a relay)		 26m 50s
Performed as RX
Jonathan Schabruch 06/10/2016 Sheepdog CrossFit Invictus 160610 A.
Back Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 2 reps @ 95%
Rest 2 minutes between sets

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (32/24 kg)		 4 rounds 215 reps
Performed as RX
Jonathan Schabruch 06/09/2016 Sheepdog CrossFit Invictus 160609 A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 - Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 - 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 - 60 seconds of Hollow Body Hold
Station 4 - Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

B.
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right...repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds		 287 reps
Performed as RX
Jonathan Schabruch 06/08/2016 Sheepdog CrossFit None As many rounds and reps as possible in 10 minutes of:
2 Hang Cleans, 115#
2 Toes-to-bar
2 Handstand Push-ups
4 Hang Cleans
4 Toes-to-bar
4 Handstand Push-ups
Etc...		 6 rounds 28 reps
Performed as RX
Jonathan Schabruch 06/07/2016 Sheepdog CrossFit Invictus 160607 A.
Every two minutes, for 12 minutes:
Power Clean + Squat Clean

B.
Five rounds for time:
Row 300 Meters
12 Front Squats (95/65 lbs)
12 Pull-Ups		 12m 27s
Performed as RX
Jonathan Schabruch 06/06/2016 Sheepdog CrossFit Invictus 160606 A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 4-6 reps
*Use heavy dumbbells or a barbell.
**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses
10 Burpees Over the Barbell

Choose a load that will challenge you!		 14m 14s
Performed as RX
Jonathan Schabruch 06/04/2016 Sheepdog CrossFit Invictus 160531 A.
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds

B.
Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes		 30 reps
Performed as RX
Jonathan Schabruch 06/03/2016 Sheepdog CrossFit None 2 partner team:
17 minutes (split work as desired)
60 Deadlifts @ 135#
30 Burpees
60 Front Squats @ 135#
30 Burpees
60 Push Presses @ 135#
30 Burpees
As many Clean and Jerks @ 135# as possible in the remaining time.		 59 reps
Performed as RX
Jonathan Schabruch 05/31/2016 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-ups
10 Strict Pull-Ups
15 Burpees		 7 rounds 0 reps
Performed as RX
Jonathan Schabruch 05/30/2016 Sheepdog CrossFit Jason For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups		 18m 01s
Performed as RX
Jonathan Schabruch 05/28/2016 Sheepdog CrossFit Invictus 160518 A.
Three sets (12 minutes) of:
30 seconds of Dynamic Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups		 10m 15s
Performed as RX
Jonathan Schabruch 05/27/2016 Sheepdog CrossFit Invictus 160525 A.
Back Squat
5 reps @ 65%
4 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
4 reps @ 90+%
Rest 2 minutes between sets.

B.
For time:
Row 1000 Meters

immediately followed by...

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

immediately followed by...

Run 800 Meters		 0m 01s
Workout Scaled
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