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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 11/04/2015 Sheepdog CrossFit Invictus 151104 A.
Take 15-20 minutes to build to todays heavy Jerk

B.
Against a 2-minute running clock, complete:
Row 300 Meters
115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.		 62 reps
Performed as RX
Jonathan Schabruch 11/03/2015 Sheepdog CrossFit Invictus 151103 A.
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24"/20")
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar		 384 reps
Performed as RX
Jonathan Schabruch 10/31/2015 Sheepdog CrossFit Invictus 151031 In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.		 451 reps
Performed as RX
Jonathan Schabruch 10/29/2015 Sheepdog CrossFit Slevien 7 ROUNDS "Slevien"

7 X Clean n Jerk @ 115 lbs.
7 X Pull-ups
7 X Push-ups Hand Release		 8m 51s
Performed as RX
Jonathan Schabruch 10/26/2015 Sheepdog CrossFit Invictus 151026 A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then...

B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1

C.
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.		 35 reps
Performed as RX
Jonathan Schabruch 10/24/2015 Sheepdog CrossFit Invictus 151009 A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (ORStrict Pull-Ups x Max Reps)

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
 12m 04s
Performed as RX
Jonathan Schabruch 10/17/2015 Sheepdog CrossFit Invictus 151016 A.
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
Use the ten sets to build to todays 1-RM Clean & Jerk.

B.
"Grace"
30 Clean & Jerks (135/95 lbs)

This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.		 3m 06s
Performed as RX
Jonathan Schabruch 10/17/2015 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 06s
Performed as RX
Jonathan Schabruch 10/16/2015 Sheepdog CrossFit Invictus 151014 A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders		 4 rounds 6 reps
Performed as RX
Jonathan Schabruch 10/14/2015 Sheepdog CrossFit Invictus 151013 A.
Every 3 minutes, for 18 minutes (6 sets):
*Set 1 - 5 reps
*Set 2 - 3 reps
*Sets 3-6 - 1 rep
The goal is to build to todays 1-RM Push Press.

B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters		 7m 04s
Performed as RX
Jonathan Schabruch 10/13/2015 Sheepdog CrossFit Invictus 151012 A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/12 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes		 8m 01s
Performed as RX
Jonathan Schabruch 10/09/2015 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 14m 52s
Performed as RX
Jonathan Schabruch 10/08/2015 Sheepdog CrossFit Invictus 151008 A.
Take 15-20 minutes to build to todays 1-RM Snatch

B.
Every minute, on the minute, for 20 minutes:
Even minutes - 30 seconds of Rowing (for meters)
Odd minutes - Power Snatch or Snatch x 3 reps @ 70-80% of todays 1RM		 1,686 m
Performed as RX
Jonathan Schabruch 10/07/2015 Sheepdog CrossFit Invictus 151007 A.
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 - Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 - 60 seconds of Strict Handstand Push-Ups for max reps

B.
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots		 7m 57s
Performed as RX
Jonathan Schabruch 10/06/2015 Sheepdog CrossFit Invictus 151006 A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups		 4 rounds 4 reps
Performed as RX
Jonathan Schabruch 10/05/2015 Sheepdog CrossFit Invictus 151005 A.
Take 20 minutes to build to a 3-RM Back Squat
Note best successful 3-RM.

B.
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/12 lbs)		 69 reps
Performed as RX
Jonathan Schabruch 10/02/2015 Sheepdog CrossFit Invictus 150923 A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B.
Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency or drop off.		 70 reps
Performed as RX
Jonathan Schabruch 09/30/2015 Sheepdog CrossFit Invictus 150930 A.
Weighted Pull-Ups:
*Set 1 - 3 reps
*Set 2 - 2 reps
*Sets 3-6 - 1 rep
Rest 2-3 minutes between sets, building to todays 1-RM

B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters		 11m 31s
Performed as RX
Jonathan Schabruch 09/25/2015 Sheepdog CrossFit Invictus 150925 For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run		 14m 19s
Performed as RX
Jonathan Schabruch 09/24/2015 Sheepdog CrossFit Invictus 150924 A.
Front Squat
* Set 1 - 50% of possible 1-RM x 5 reps
* Set 2 - 75% of possible 1-RM x 3 reps
* Set 3 - 85% of possible 1-RM x 1 rep
* Set 4 - 90-95% of possible 1-RM x 1 rep
* Set 5 - Test 1-RM
* Set 6 (optional) - Exceed Set 5 weight

B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets		 8m 20s
Performed as RX
Jonathan Schabruch 09/22/2015 Sheepdog CrossFit Invictus 150922 A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24"/20")
Run 200 Meters		 3 rounds 45 reps
Performed as RX
Jonathan Schabruch 09/21/2015 Sheepdog CrossFit Invictus 150921 A.
Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)		 12m 15s
Performed as RX
Jonathan Schabruch 09/18/2015 Sheepdog CrossFit Invictus 150917 A.
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then...

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds

B.
For time:
Row 1000 Meters
followed immediately by...
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes		 10m 23s
Workout Scaled
Jonathan Schabruch 09/17/2015 Sheepdog CrossFit Invictus 150916 A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to establish todays 5-RM.

B.
Every minute, on the minute, for 16 minutes:
Even minutes - 10 Burpees
Odd minutes - 5 Power Cleans

(use the heaviest weight you believe you can successfully handle - note weight used)		 16m 00s
Performed as RX
Jonathan Schabruch 09/15/2015 Sheepdog CrossFit Invictus 150915 A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.		 168 reps
Performed as RX
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