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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 03/11/2016 Sheepdog CrossFit None 10 minutes of rowing for calories. 169 reps
Performed as RX
Jonathan Schabruch 03/10/2016 Sheepdog CrossFit None Three rounds for time:
25 Thrusters, 95 pounds
25 Pull-ups

Rest 3 minutes between rounds.		 13m 44s
Performed as RX
Jonathan Schabruch 03/09/2016 Sheepdog CrossFit Invictus 160309 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: Strict Toes to Bar x 5-8 reps @ 3111

B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.		 14m 22s
Performed as RX
Jonathan Schabruch 03/08/2016 Sheepdog CrossFit Invictus 160308 A.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 - 3 reps @ 65%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 2 reps @ 90%
*Set 7 - 4 reps @ 85%
*Set 8 - 6 reps @ 80%

B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (155/105 lbs)
2 Front Squats (155/105 lbs)
4 Front-Racked Reverse Lunges (155/105 lbs)
8 Chest-to-Bar Pull-Ups		 15 rounds 7 reps
Performed as RX
Jonathan Schabruch 03/07/2016 Sheepdog CrossFit Invictus 160307 A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by...

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to todays heavy single.

B.
Three sets for max reps of:
60 seconds of Push Press (155/105 lbs)
60 seconds of Box Jumps (24/20)
60 seconds of Rest		 125 reps
Performed as RX
Jonathan Schabruch 03/05/2016 Sheepdog CrossFit CrossFit Games Open 16.2 Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.		 172 reps
Performed as RX
Jonathan Schabruch 03/03/2016 Sheepdog CrossFit None 21-18-15-12-9-6-3
Bar Dips
Strict Pull-ups		 12m 09s
Performed as RX
Jonathan Schabruch 03/02/2016 Sheepdog CrossFit None A.
Every 2 minutes x 6 minutes:
L-sit hold as long as possible for 60 seconds

B.
12 minute AMRAP
100 Double-unders
15 DB Thrusters, 45# DBs
15 Burpees
 3 rounds 16 reps
Performed as RX
Jonathan Schabruch 03/01/2016 Sheepdog CrossFit None A.
Bench Press 5 X 3 reps

B.
5 rounds for time:
25 Push-ups
25 Anchored Weighted Sit-ups

*For the sit-ups, hold a 10 pound plate behind your head.
 10m 49s
Performed as RX
Jonathan Schabruch 02/29/2016 Sheepdog CrossFit 160219 For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.		 34m 17s
Performed as RX
Jonathan Schabruch 02/28/2016 Sheepdog CrossFit None For time:
200 Double-unders
100 Push-ups
100 Squats
100 2-count Mountain Climbers		 12m 34s
Performed as RX
Jonathan Schabruch 02/27/2016 Sheepdog CrossFit CrossFit Games Open 16.1 Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 bar-facing burpees over the bar
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.		 7 rounds 20 reps
Performed as RX
Jonathan Schabruch 02/25/2016 Sheepdog CrossFit None Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Row 800 Meters
15 Strict Handstand Push-Ups
15 Strict Pull-Ups
15 Strict Ring Dips
 26m 14s
Performed as RX
Jonathan Schabruch 02/24/2016 Sheepdog CrossFit Invictus 160219 A.
Deadlift
*Set 1 - 8 reps
*Set 2 - 8 reps
*Set 3 - 6 reps
*Set 4 - 6 reps
*Set 5 - 4 reps
*Set 6 - 4 reps
Rest 2 minutes

Build load every set.

B.
Complete rounds of 30, 20 and 10 reps for time of:
32/24 kg Kettlebell Swings
Shoulder to Overhead (115/75 lbs)
Pull-Ups		 10m 38s
Performed as RX
Jonathan Schabruch 02/23/2016 Sheepdog CrossFit None For time:
50 Wall Ball Shots
25 Toes-to-bar
40 Wall Ball Shots
20 Toes-to-bar
30 Wall Ball Shots
15 Toes-to-bar		 9m 35s
Performed as RX
Jonathan Schabruch 02/22/2016 Sheepdog CrossFit Invictus 160222 A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you dont have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if youre proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 - Row 200/150 Meters
Minute 2 - 15 Kettlebell Swings (32/24 kg)
Minute 3 - 10 Thrusters (95/65 lbs)
Minute 4 - 12 Chest-to-Bar Pull-Ups		 12m 00s
Performed as RX
Jonathan Schabruch 02/20/2016 Sheepdog CrossFit 160218 21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.		 12m 26s
Performed as RX
Jonathan Schabruch 02/18/2016 Sheepdog CrossFit None In teams of two, partners alternate exercises to complete as many rounds as possible in 25 minutes of:

20 Wall ball shots
20 Kettlebell swings, 55#
20 Jumping Alternating Lunges
20 Pull-ups
20 Ring Dips
20 Squats
20 Sit-ups

***At 10:00 and 15:00, both partners run 400 meters together.

 4 rounds 11 reps
Performed as RX
Jonathan Schabruch 02/17/2016 Sheepdog CrossFit Invictus 160213 In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters		 39m 41s
Performed as RX
Jonathan Schabruch 02/15/2016 Sheepdog CrossFit Invictus 160210 A.
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups		 3 rounds 3 reps
Performed as RX
Jonathan Schabruch 02/13/2016 Sheepdog CrossFit Invictus 160211 A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.
Every minute, on the minute, for 21 minutes:
Minute 1 - Russian Kettlebell Swings x 15 reps
Minute 2 - Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 - Double-Unders x 40-50 reps		 21m 00s
Performed as RX
Jonathan Schabruch 02/12/2016 Sheepdog CrossFit Invictus 160212 A.
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

B.
"Nancy"
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110		 13m 30s
Performed as RX
Jonathan Schabruch 02/09/2016 Sheepdog CrossFit None For time:
50 Thrusters, 45# bar
25 Toes to Bar
40 Thrusters
20 Toes to Bar
30 Thrusters
15 Toes to Bar		 10m 45s
Performed as RX
Jonathan Schabruch 02/06/2016 Sheepdog CrossFit Invictus 160204 A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24"/20")
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24"/20")
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24"/20")

Athletes may only use one barbell, and must switch out their own weights.		 9m 41s
Performed as RX
Jonathan Schabruch 02/04/2016 Sheepdog CrossFit None A.
Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict CTB Pull-Ups x Max reps
Rest 2 minutes

B.
21-15-9 reps for time:
115# push jerk
Pull-ups		 5m 06s
Performed as RX
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