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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 05/27/2016 Sheepdog CrossFit 160526 27-21-15 reps for time of:
95-lb. thrusters
Pull-ups		 8m 34s
Performed as RX
Jonathan Schabruch 05/25/2016 Sheepdog CrossFit Invictus 160521 Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24/20)
Rest 60 seconds

Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.		 302 reps
Performed as RX
Jonathan Schabruch 05/24/2016 Sheepdog CrossFit None 1-2-3...10 Power Cleans @ 135#

After each round of cleans, do one round of the following:
5 Pull-Ups
10 push-ups
15 sit-ups 		12m 31s
Performed as RX
Jonathan Schabruch 05/23/2016 Sheepdog CrossFit Invictus 160523 A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%

Build over the course of the 10 sets.

B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders		 8m 16s
Performed as RX
Jonathan Schabruch 05/20/2016 Sheepdog CrossFit Invictus 160520 A.
Take 10-12 minutes to work on Pistols or Pistol Progressions

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 - 10 Toes to Bar
Minute 2 - 15 Kettlebell Swings (32/24 kg)
Minute 3 - 20 Goblet Hold Reverse Lunges Alternating Legs		 14m 33s
Performed as RX
Jonathan Schabruch 05/19/2016 Sheepdog CrossFit Invictus 160519 A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups

If youre using assistance, use the same level of assistance for every set.

B.
"Jackie"
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups		 7m 03s
Performed as RX
Jonathan Schabruch 05/19/2016 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 03s
Performed as RX
Jonathan Schabruch 05/18/2016 Sheepdog CrossFit None 15 minute partner AMRAP:
Partner A:
Run 200m

Partner B:
10 Power Cleans, 115#
10 Push Press, 115#
10 Ring Push-ups

*When one partner finishes the run, he picks up where the other left off.		 8 rounds 20 reps
Performed as RX
Jonathan Schabruch 05/17/2016 Sheepdog CrossFit Invictus 160517 A.
Front Squat
4 reps @ 65%
3 reps @ 75%
2 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24/20)		 9m 28s
Performed as RX
Jonathan Schabruch 05/16/2016 Sheepdog CrossFit None As many rounds and reps as possible in 15 minutes of:
10 Handstand Push-ups
20 Burpees to a 6" target
30 Calorie Row		 3 rounds 45 reps
Performed as RX
Jonathan Schabruch 05/13/2016 Sheepdog CrossFit Invictus 160429 A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

B.
Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell		 5m 35s
Performed as RX
Jonathan Schabruch 05/12/2016 Sheepdog CrossFit 2016 CrossFit Games Regional WOD 3 & 4 From 0:00 to 6:00...
104 Wall Balls
52 Pull-Ups

Rest until 7:00...

From 7:00 to 17:00...
4 rounds:
28 Alternating Pistols
15 Power Cleans, 115#		 279 reps
Performed as RX
Jonathan Schabruch 05/09/2016 Sheepdog CrossFit Regionals Nate 10 Rounds for time:
4 Strict Muscle-ups
7 Strict Handstand Push-ups
12 Kettlebell Snatches, 32kg (6 each arm)

*20 minute time cap		 7 rounds 1 reps
Performed as RX
Jonathan Schabruch 05/06/2016 Sheepdog CrossFit Invictus 160506 A.
Front Squat
*Set 1 - 3 reps @ 65%
*Set 2 - 2 reps @ 75%
*Set 3 - 1 reps @ 80%
*Set 4 - 3 reps @ 85%
*Set 5 - 2 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 3 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24"/20")
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds		 236 reps
Performed as RX
Jonathan Schabruch 05/05/2016 Sheepdog CrossFit Invictus 160505 A.
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.		 0 rounds 1 reps
Performed as RX
Jonathan Schabruch 05/05/2016 Sheepdog CrossFit None Every minute on the minute for 12 minutes:
3 Power Cleans, 205#
4 Burpee Pull-Ups 		9 rounds 0 reps
Performed as RX
Jonathan Schabruch 05/04/2016 Sheepdog CrossFit Invictus 160504 A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders

B.
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds		 16m 59s
Performed as RX
Jonathan Schabruch 05/03/2016 Sheepdog CrossFit Invictus 160503 A.
Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

B.
Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees

C.
Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)		 8m 09s
Performed as RX
Jonathan Schabruch 05/02/2016 Sheepdog CrossFit Invictus 160502 A.
Five sets of:
2-Position Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions - 2" below the knee and mid-thigh)
Rest 2 minutes

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds		 15m 00s
Performed as RX
Jonathan Schabruch 04/28/2016 Sheepdog CrossFit Invictus 160428 A.
Back Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 8 reps @ 75-85%
Rest 2 minutes between sets.

B.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute finishing at 45 seconds)		 88 reps
Performed as RX
Jonathan Schabruch 04/27/2016 Sheepdog CrossFit Invictus 160421 A.
Every minute, on the minute, for 30 minutes:
Minute 1 - 30 Double-Unders
(or 40 seconds of Double-Under technique work if youre still perfecting your double-unders)
Minute 2 - 10 Burpees
Minute 3 - 15 Kettlebell Swings

B.
Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed		 30 rounds 0 reps
Performed as RX
Jonathan Schabruch 04/26/2016 Sheepdog CrossFit Invictus 160426 A.
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

Try to build over the course of 12 sets.

B.
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds		 5m 06s
Performed as RX
Jonathan Schabruch 04/25/2016 Sheepdog CrossFit None 3 rounds for time:
Row 750m
10 Curtis P's, 95#
12 Pull-ups		 17m 48s
Performed as RX
Jonathan Schabruch 04/24/2016 Sheepdog CrossFit Taylor 4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.		 11m 56s
Performed as RX
Jonathan Schabruch 04/20/2016 Sheepdog CrossFit Invictus 160420 A.
Front Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs - taken from the floor)
Run 200 Meters		 0 rounds 1 reps
Performed as RX
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