Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 09/14/2015 Sheepdog CrossFit Invictus 150914 A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 - 3 reps @ 80%
*Set 2 - 2 reps @ 85%
*Set 3 - 1 rep @ 90%
*Set 4 - 1 rep @ 93-95%
*Set 5 - 1 rep @ 97-99%
*Set 6 - 1 rep @ 102% or more

B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds		 282 reps
Performed as RX
Jonathan Schabruch 09/12/2015 Sheepdog CrossFit None A.
5 sets of:
Front Squat X 2 reps
Rest as needed

B.
21-15-9 reps for time:
Burpees
Sumo Deadlift High Pulls, 75#
Squat Cleans, 75#
Ab Mat Sit-ups		 9m 55s
Performed as RX
Jonathan Schabruch 09/11/2015 Sheepdog CrossFit Invictus 150911 A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (135/95 lbs hang power snatch is ok too)
14 Toes to Bar
 3 rounds 4 reps
Performed as RX
Jonathan Schabruch 09/09/2015 Sheepdog CrossFit Invictus 150908 A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders		 3 rounds 40 reps
Performed as RX
Jonathan Schabruch 09/07/2015 Sheepdog CrossFit Invictus 150907 A.
Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 - Hang Clean + Power Clean + Clean
(build to work as heavy as possible)
Station 2 - Ring Dips x 10-15 reps @ 2111

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.

(Recommended weights 175/115 lbs)		 68 reps
Performed as RX
Jonathan Schabruch 09/05/2015 Sheepdog CrossFit Invictus 150831 A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 - Back Squat x 6 reps @ 30X1
Station 2 - Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)

B.
Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)		 6m 40s
Performed as RX
Jonathan Schabruch 09/02/2015 Sheepdog CrossFit Invictus 150902 A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run		 6m 03s
Performed as RX
Jonathan Schabruch 09/01/2015 Sheepdog CrossFit Invictus 150901 A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 - Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 - Supine Ring Rows x 10-12 reps @ 2111
Station 3 - 45-60 seconds of Handstand Walking
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees		 11m 17s
Performed as RX
Jonathan Schabruch 08/31/2015 Sheepdog CrossFit Invictus 150827 A.
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk

Build over the course of the 10 sets to todays heavy.

B.
Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups		 11m 48s
Performed as RX
Jonathan Schabruch 08/29/2015 Sheepdog CrossFit Invictus 150828 A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 - 3 reps @ 65%
*Set 2 - 2 reps @ 75%
*Set 3 - 1 rep @ 80%
*Set 4 - 1 rep @ 85%
*Set 5 - 1 rep @ 90%

B.
Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 3 minutes

C.
In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24"/20")
10 Thrusters (75/55 lbs)		 11m 37s
Workout Scaled
Jonathan Schabruch 08/27/2015 Sheepdog CrossFit Invictus 150826 A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 - Deadlift x 3 reps
(build in load with the goal of making the last two sets todays heavy triple)
Station 2 - Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 3 - 45-60 seconds of Handstand Walking - use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring Dips

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc...		 3 rounds 215 reps
Workout Scaled
Jonathan Schabruch 08/25/2015 Sheepdog CrossFit Invictus 150825 A.
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/12 lbs)
15 Pull-Ups		 11m 44s
Performed as RX
Jonathan Schabruch 08/24/2015 Sheepdog CrossFit Invictus 150824 A.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the ten sets to todays heavy.

B.
For max calories:
3 Minutes of Assault Bike (or Concept 2 Rowing)

Rest until the running clock reaches 4:00, and then...

For max reps:
2 Minutes of Ground to Overhead (155/105 lbs)

Rest until the running clock reaches 8:00, and then...

For max calories:
3 Minutes of Concept 2 Rowing (or Assault Bike)

*If you have access to both an Assault Bike and a Concept 2, start on the Assault Bike, and finish with the Concept 2.
**Post three scores to comments - calories/reps/calories		 136 reps
Performed as RX
Jonathan Schabruch 08/22/2015 Sheepdog CrossFit Invictus 150822 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.		 251 reps
Performed as RX
Jonathan Schabruch 08/20/2015 Sheepdog CrossFit Invictus 150819 A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds between legs, and 45 before moving on
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Dumbbell External Rotations x 8 reps each @ 2020
Rest 60 seconds

B.
In teams of two, with only one partner working at a time...

Complete as many reps as possible in 6 minutes of:
Wall Ball Shots

Rest until the running clock reaches 8:00, and then...

Complete as many calories as possible in 6 minutes of:
Rowing on Concept 2		 320 reps
Performed as RX
Jonathan Schabruch 08/19/2015 Sheepdog CrossFit None A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 - 2 reps @ 60%
*Set 2 - 2 reps @ 65%
*Set 3 - 2 reps @ 70%
*Set 4 - 1 rep @ 75%
*Set 5 - 1 rep @ 80%

Rest one minute, and then...

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 - 85% x 1 rep
*Set 7 - 85-90% x 1 rep
*Set 8 - 90+% x 1 rep
*Set 9 - 90+% x 1 rep
*Set 10 - 90+% x 1 rep

B.
Five rounds for time:
7 Front Squats, 155 pounds
14 Kettlebell Swings, 1.5 pood		 9m 15s
Performed as RX
Jonathan Schabruch 08/15/2015 Sheepdog CrossFit Invictus 150813 A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then...

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Push-Ups
15 Box Jump-Overs (24"/20")

Rest 4 minutes, and then...

C.
Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower		 306 reps
Workout Scaled
Jonathan Schabruch 08/14/2015 Sheepdog CrossFit Invictus 150814 A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters		 13m 52s
Performed as RX
Jonathan Schabruch 08/11/2015 Sheepdog CrossFit Invictus 150725 A.
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets.		 346 reps
Performed as RX
Jonathan Schabruch 08/10/2015 Sheepdog CrossFit Invictus 150810 A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to todays 1-RM.

B.
"Five-Minute Capacity Test"
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs)
10 Burpees Over the Barbell		 4 rounds 5 reps
Performed as RX
Jonathan Schabruch 08/06/2015 Sheepdog CrossFit Invictus 150806 A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing...

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges		 258 reps
Performed as RX
Jonathan Schabruch 08/05/2015 Sheepdog CrossFit Invictus 150805 A.
Every 2 minutes, for 16 minutes (8 sets) of:
Shoulder Press x 2-3 reps @ 20X1

Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.

B.
Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps		 4m 22s
Performed as RX
Jonathan Schabruch 08/04/2015 Sheepdog CrossFit Invictus 150804 A.
Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to todays heavy double)

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees		 12m 00s
Performed as RX
Jonathan Schabruch 08/03/2015 Sheepdog CrossFit Invictus 150803 A.
Every 8 minutes, for 40 minutes (5 sets) for times of:
Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters

B.
Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds		 18m 24s
Performed as RX
Jonathan Schabruch 08/01/2015 Sheepdog CrossFit Invictus 150801 For time:
Row 1000 Meters
30 Pull-Ups
40 Burpees
50 Wall Ball Shots
800 Meter Run		 16m 20s
Workout Scaled
Previous 1...848586878889909192...141Next