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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 04/20/2016 Sheepdog CrossFit 160420 With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.		 103 reps
Performed as RX
Jonathan Schabruch 04/19/2016 Sheepdog CrossFit Invictus 160419 A.
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

B.
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 - 30 seconds of Toes to Bar
Minute 2 - 30 seconds of Rowing for Calories
Minute 3 - 30 seconds of Ring Dips

C.
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds		 139 reps
Performed as RX
Jonathan Schabruch 04/18/2016 Sheepdog CrossFit Invictus 160418 A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean

B.
For time:
Row 500 Meters

When the clock reaches 4 minutes...

For time:
30 Dumbbell Man-Makers

Note two separate times - e.g., 1:34/4:20 (65 lb DBs)		 10m 55s
Performed as RX
Jonathan Schabruch 04/17/2016 Sheepdog CrossFit None A.
Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Front Squats (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following...

B.
Complete as many reps as possible in 6 minutes of:
Run 800 Meters
Max Reps of Bar-facing Burpees

Rest 4 minutes, and when the clock reaches 20:00 complete the following...

C.
Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups		 194 reps
Performed as RX
Jonathan Schabruch 04/07/2016 Sheepdog CrossFit None A.
4X3 Deadlift
Rest as needed

B.
As many rounds and reps as possible in 9 minutes of:
9 Deadlifts, 135#
9 Push Presses, 135#
9 Toes-to-bar 		4 rounds 14 reps
Performed as RX
Jonathan Schabruch 04/06/2016 Sheepdog CrossFit None A.
Every 3 minutes X 9 minutes:
Weighted Pull-ups X 2-3 reps immediately followed by...
Strict Pull-ups X max reps unbroken

B.
For time:
150 squats
30 renegade rows
120 squats
20 renegade rows
90 squats
10 renegade rows

*Renegade row...1 rep = Push-up, row right, push-up, row left		 21m 33s
Performed as RX
Jonathan Schabruch 04/05/2016 Sheepdog CrossFit None A.
Every 5 minutes X 15 minutes:
Bench Press X 3-6 reps

B.
For time:
10-8-6-4-2
Bar Muscle-ups
25-20-15-10-5
Burpee Wall Jump-Overs 		12m 48s
Performed as RX
Jonathan Schabruch 04/03/2016 Sheepdog CrossFit None A. 3 sets:
4 Front Squats + 8 Back Squats

*As soon as 4 front squats are complete, rack the bar and immediately begin the set of 8 back squats.

Rest as needed between sets.

B. Complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Snatches, 95#
10 Burpees 		5 rounds 12 reps
Performed as RX
Jonathan Schabruch 04/01/2016 Sheepdog CrossFit None For time:

1RD

- 20 Hang Power Cleans (115)

- 20 Ring Dips

- 20 Thrusters (115)

2RDS

- 10 Hang Power cleans

- 10 Ring Dips

- 10 Thrusters

3RDS

- 5 Hang Power cleans

- 5 Ring dips

- 5 Thrusters
13m 42s
Performed as RX
Jonathan Schabruch 03/31/2016 Sheepdog CrossFit Woehlke 3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.		 31m 38s
Performed as RX
Jonathan Schabruch 03/29/2016 Sheepdog CrossFit Invictus 160329 In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.		 19m 06s
Performed as RX
Jonathan Schabruch 03/28/2016 Sheepdog CrossFit Invictus 160328 A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

B.
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders		 6m 13s
Performed as RX
Jonathan Schabruch 03/26/2016 Sheepdog CrossFit Invictus 160324 Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press

Note times for each set, and add them for total working time.		 22m 33s
Performed as RX
Jonathan Schabruch 03/25/2016 Sheepdog CrossFit CrossFit Games Open 16.5 21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar-facing Burpees

Men use 95 lb.
Women use 65 lb.		 14m 21s
Performed as RX
Jonathan Schabruch 03/24/2016 Sheepdog CrossFit Invictus 160123 Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.		 214 reps
Performed as RX
Jonathan Schabruch 03/23/2016 Sheepdog CrossFit Invictus 160323 A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 6 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%

followed by...

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders
 7m 06s
Performed as RX
Jonathan Schabruch 03/22/2016 Sheepdog CrossFit None A.
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

B. For time:
Row 50 calories
50 Burpees
Row 50 calories
 9m 21s
Performed as RX
Jonathan Schabruch 03/21/2016 Sheepdog CrossFit CrossFit Games Open 16.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target		 193 reps
Performed as RX
Jonathan Schabruch 03/20/2016 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
15 Pull-ups
15 Push-ups
15 Squats
30 Double-unders		 8 rounds 7 reps
Performed as RX
Jonathan Schabruch 03/18/2016 Sheepdog CrossFit Invictus 160317 A.
Every 2 minutes, for 6 minutes:
L-Pull-ups X Max UB reps
*The set is over when form breaks

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies - perform 10 strict)
15 Kettlebell Swings (32/24 kg)		 3 rounds 200 reps
Performed as RX
Jonathan Schabruch 03/17/2016 Sheepdog CrossFit Invictus 160315 A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 6 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%

followed by...

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift - exhale, inhale, brace and descend - once more rest is taken at the top, the set is over)

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Dumbbell Box Step-Overs (20" box; 55/35 lbs)
20 Push Press (95/65)
40 Double-Unders		 3 rounds 26 reps
Performed as RX
Jonathan Schabruch 03/14/2016 Sheepdog CrossFit Invictus 160314 A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 - 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
Station 2 - Bench Press x 8 reps @ 20X1

B.
For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups		 0m 01s
Performed as RX
Jonathan Schabruch 03/14/2016 Sheepdog CrossFit Invictus 160312 In teams of two, with only one partner working at a time, partners alternate whole rounds to complete

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)		 14 rounds 4 reps
Performed as RX
Jonathan Schabruch 03/13/2016 Sheepdog CrossFit None For time:
Run 1 mile
100 Push-ups
Run 1 mile		 17m 18s
Performed as RX
Jonathan Schabruch 03/11/2016 Sheepdog CrossFit CrossFit Games Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 6 rounds 12 reps
Performed as RX
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