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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 02/03/2016 Sheepdog CrossFit None A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 45-55%
*Set 2 - 5 reps @ 55-65%
*Set 3 - 3 reps @ 65-75%
*Set 4 - 2 reps @ 75-85%
*Set 5 - 2 reps @ 80-90%

followed by...

Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B.
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Hang Power Snatch, 95#
10 Overhead Squats, 95#
10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first set.		 3 rounds 4 reps
Performed as RX
Jonathan Schabruch 02/01/2016 Sheepdog CrossFit None 10 min AMRAP:
30 Double-unders
20 Squats
10 Strict Handstand Push-ups		 6 rounds 44 reps
Performed as RX
Jonathan Schabruch 01/30/2016 Sheepdog CrossFit 2015 ODT WOD For time:

129 Burpee Box Jumps, 24"

If you have a 20 pound vest or body armor, wear it.		 18m 00s
Performed as RX
Jonathan Schabruch 01/25/2016 Sheepdog CrossFit Invictus 160125 A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight used on January 15th.

B.
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders
 2 rounds 6 reps
Performed as RX
Jonathan Schabruch 01/24/2016 Sheepdog CrossFit Invictus 160122 A.
Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes

B.
Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)

C.
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds		 7m 55s
Performed as RX
Jonathan Schabruch 01/22/2016 Sheepdog CrossFit Invictus 160121 A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by...

Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

B.
In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run		 9m 52s
Performed as RX
Jonathan Schabruch 01/19/2016 Sheepdog CrossFit None 5 rounds of:
1 minute of deadlifts
1 minute of push-ups

Do not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments.		 224 reps
Performed as RX
Jonathan Schabruch 01/18/2016 Sheepdog CrossFit Invictus 160115 A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps

Goal is to increase loads used last week.

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
...

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110		 87 reps
Performed as RX
Jonathan Schabruch 01/15/2016 Sheepdog CrossFit Invictus 160114 A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.		 95 reps
Performed as RX
Jonathan Schabruch 01/14/2016 Sheepdog CrossFit Invictus 160113 A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

B.
Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
400 Meter Run		 10m 48s
Performed as RX
Jonathan Schabruch 01/13/2016 Sheepdog CrossFit Invictus 160112 A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 45-55%
*Set 2 - 5 reps @ 55-65%
*Set 3 - 3 reps @ 65-75%
*Set 4 - 2 reps @ 75-85%
*Set 5 - 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

B.
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24"/20")		 0 rounds 1 reps
Performed as RX
Jonathan Schabruch 01/11/2016 Sheepdog CrossFit Invictus 160111 A.
Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24"/20")
15 Kettlebell Swings (24/16 kg)

C.
Every minute, on the minute, for 6 minutes:
Minute 1 - 5-6 Supine Ring Rows @ 5112
Minute 2 - 25 yard Bottoms Up Kettlebell Carry each arm		 6 rounds 0 reps
Performed as RX
Jonathan Schabruch 01/08/2016 Sheepdog CrossFit None 4 rounds for reps:
60s Alternating Jumping Lunges
60s Push-ups
60s Sit-ups		 405 reps
Performed as RX
Jonathan Schabruch 01/07/2016 Sheepdog CrossFit None A.
5 X 5 DB shoulder press

B.
For time:
15-12-9 Alternating DB Snatches, 70#
30-20-10 Pull-ups
 7m 09s
Performed as RX
Jonathan Schabruch 01/06/2016 Sheepdog CrossFit None A.
4 X 3 Front Squat
Rest as needed.

B.
For time:
21-18-15-12-9-6-3 Thrusters, 25# DBs
70-60-50-40-30-20-10 Double unders		 8m 00s
Performed as RX
Jonathan Schabruch 01/05/2016 Sheepdog CrossFit None 25-20-15-10-5 reps for time:
Strict HSPU
Pistols
V-ups		 15m 01s
Performed as RX
Jonathan Schabruch 01/05/2016 Sheepdog CrossFit None 5 rounds for time:
Run 400m
10 Bench Press, 165#
10 Strict Pull-ups		 16m 32s
Performed as RX
Jonathan Schabruch 01/04/2016 Sheepdog CrossFit None 5 rounds for time:
Run 200m
20 Burpees
100 Double-unders		 20m 01s
Performed as RX
Jonathan Schabruch 01/02/2016 Sheepdog CrossFit None For time:
Run 800m

5 rounds:
20 alternating lunges
20 V-ups

Run 800m		 14m 32s
Workout Scaled
Jonathan Schabruch 01/01/2016 Sheepdog CrossFit None 5 rounds for time:
20 Pull-ups
20 Ring Dips

*Perform a different type of pull-up each round in the following order...
L-sit pronated, L-sit supinated, strict pronated, strict supinated, kipping.		 16m 06s
Performed as RX
Jonathan Schabruch 12/30/2015 Sheepdog CrossFit Invictus 151230 A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.		 32 reps
Performed as RX
Jonathan Schabruch 12/29/2015 Sheepdog CrossFit Invictus 151229 A.
Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps

B.
In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Run

Choose weight that is challenging for partners to move without rest through the ten reps.		 27m 40s
Performed as RX
Jonathan Schabruch 12/28/2015 Sheepdog CrossFit Invictus 151228 A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 - Rope Climb x 1-2 ascents
Station 2 - Strict Handstand Push-Ups x max unbroken reps
Station 3 - Alternating Pistols x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)		 6 rounds 10 reps
Performed as RX
Jonathan Schabruch 12/26/2015 Sheepdog CrossFit None 5 rounds for time:
10 Pull-ups
10 Burpee Box Jump Overs, 24"
Run 200m		 10m 45s
Performed as RX
Jonathan Schabruch 12/24/2015 Sheepdog CrossFit None 5 rounds for time:
25 Double-unders
25 Thrusters, 45#
15 Toes-to-bar		 13m 21s
Performed as RX
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