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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 12/23/2015 Sheepdog CrossFit None For time:
Row 1,000m
Then...
4 rounds of...
10 Pull-ups
20 Push-ups
30 Squats
Then...
Row 1,000m		 14m 16s
Performed as RX
Jonathan Schabruch 12/21/2015 Sheepdog CrossFit None 4 rounds for time:
Row 1,000m
Rest 3 minutes		 14m 59s
Performed as RX
Jonathan Schabruch 12/18/2015 Sheepdog CrossFit None 20 minute AMRAP in teams of two:
Partner 1 - Row for calories
Partner 2 - 10 Pull-ups and 10 Push-ups

*Switch roles every minute on the minute and record the total calories achieved.		 265 reps
Performed as RX
Jonathan Schabruch 12/14/2015 Sheepdog CrossFit Invictus 151212 In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.		 38m 09s
Performed as RX
Jonathan Schabruch 12/12/2015 Sheepdog CrossFit None For time:
15 Bar Muscle-ups
15 Burpees
Run 400m
12 Bar Muscle-ups
12 Burpees
Run 400m
9 Bar Muscle-ups
9 Burpees
Run 400m
 13m 37s
Performed as RX
Jonathan Schabruch 12/11/2015 Sheepdog CrossFit None Tabata strict pull-ups
Tabata push-ups
Tabata sit-ups
Tabata reverse alternating lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments. 		325 reps
Performed as RX
Jonathan Schabruch 12/09/2015 Sheepdog CrossFit 151122 Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
10 handstand push-ups		 5 rounds 16 reps
Performed as RX
Jonathan Schabruch 12/04/2015 Sheepdog CrossFit Invictus 151204 A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips		 1 rounds 79 reps
Performed as RX
Jonathan Schabruch 12/03/2015 Sheepdog CrossFit None For time:
Row 500m
40 Pull-ups
Row 500m
40 Bench Press, 165#
Row 500m
40 Pull-ups		 16m 35s
Performed as RX
Jonathan Schabruch 12/02/2015 Sheepdog CrossFit Invictus 151202 A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to todays heavy over the course of the ten sets)

B.
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds		 18m 12s
Performed as RX
Jonathan Schabruch 12/01/2015 Sheepdog CrossFit None As many rounds and reps as possible in 20 minutes of:
Run 400m and...
3 rounds of:
5 Pull-ups
10 HR Push-ups
15 Squats		 4 rounds 410 reps
Performed as RX
Jonathan Schabruch 11/30/2015 Sheepdog CrossFit Invictus 151130 A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes

Build to todays heavy 2 or 3-RM.

B.
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups		 15m 37s
Performed as RX
Jonathan Schabruch 11/27/2015 Sheepdog CrossFit Invictus 151112 A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmers Carry x 100 Meters
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then...

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups		 171 reps
Performed as RX
Jonathan Schabruch 11/25/2015 Sheepdog CrossFit Invictus 151125 A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)		 13m 28s
Performed as RX
Jonathan Schabruch 11/24/2015 Sheepdog CrossFit Invictus 151124 A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 - Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 - Toes to Bar x 10-15 reps

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/83 lbs)
15 Pull-Ups
50 Double-Unders		 3 rounds 10 reps
Performed as RX
Jonathan Schabruch 11/23/2015 Sheepdog CrossFit Invictus 151123 A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 - Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 - Weighted Pull-Ups x 2-3 reps @ 21X0

B.
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24"/20")		 4m 22s
Performed as RX
Jonathan Schabruch 11/20/2015 Sheepdog CrossFit Invictus 151120 A.
Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs		 5 rounds 19 reps
Performed as RX
Jonathan Schabruch 11/18/2015 Sheepdog CrossFit Invictus 151118 A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps		 11m 56s
Performed as RX
Jonathan Schabruch 11/17/2015 Sheepdog CrossFit Invictus 151117 A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

B.
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlift*
5 Chest to Bar Pull-Ups

*Load with approximately 65-70% of todays heavy triple from part A.		 6m 56s
Performed as RX
Jonathan Schabruch 11/16/2015 Sheepdog CrossFit Invictus 151114 In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
100 Dumbbell Ground to Overhead
200 Squats
100 Burpees
1200 Meter Run or Row

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)
 22m 34s
Performed as RX
Jonathan Schabruch 11/14/2015 Sheepdog CrossFit Invictus 151111 "Jeremy"
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24"/20"; Scaled 24"/20" Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 166 reps
Performed as RX
Jonathan Schabruch 11/13/2015 Sheepdog CrossFit Orlando Obstacle Course Complete the Orlando Obstacle Course for time as a five man team. 5m 22s
Performed as RX
Jonathan Schabruch 11/11/2015 Sheepdog CrossFit Super SWAT Cop 2015 In teams of two, partners alternate to complete 15-12-9 reps of:

Wall balls (20# ball to 10' target)
Ground to overhead (95#, 115#, 135#)
Burpee box jump overs (20", 24", 30")

Once both team members finish, each parter fires 3 rounds on an 8" target at 15 yards. A one minute penalty is assessed for each round missed. 		17m 26s
Performed as RX
Jonathan Schabruch 11/09/2015 Sheepdog CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 24m 56s
Performed as RX
Jonathan Schabruch 11/05/2015 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 6m 30s
Performed as RX
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