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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 07/31/2015 Sheepdog CrossFit Invictus 150731 In teams of three, complete five rounds each for time of:
Row 500 Meters
25 Goblet Squats or Double-Kettlebell Front Squats
5 Wall Climbs

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.		 34m 31s
Performed as RX
Jonathan Schabruch 07/30/2015 Sheepdog CrossFit Invictus 150730 A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 - Strict Handstand Push-Ups x Max Reps
Minute 2 - Alternating Pistols x 12-16 reps
Minute 3 - Toes to Rings x 6-8 reps

B.
For time:
Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 do not go heavier than that.		 12m 02s
Performed as RX
Jonathan Schabruch 07/29/2015 Sheepdog CrossFit Invictus 150729 A.
Take 15 minutes to build to a heavy Split Jerk

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then...

Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20")		 222 reps
Performed as RX
Jonathan Schabruch 07/28/2015 Sheepdog CrossFit Invictus 150728 A.
Every 2 minutes, for 16 minutes (8 sets):
2-Position Clean
(mid-thigh, and then from the floor)

B.
In teams of two, with only one person working at a time, perform 30 reps each for time of:

135/95 lb Ground to Overhead

Immediately followed by...

In teams of two, with only one person working at a time, perform 40 reps each for time of:

Toes to Bar

Partition your reps as you see fit.		 8m 43s
Performed as RX
Jonathan Schabruch 07/27/2015 Sheepdog CrossFit None A.
Every minute, on the minute, until you miss the same weight twice...
Snatch x 1 rep

Mens Loading (in lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305
Womens Loading (in lbs): 95, 105, 115, 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200

B.
"Amanda"
Complete rounds and 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatches (135/95 lbs)
 6m 15s
Performed as RX
Jonathan Schabruch 07/23/2015 Sheepdog CrossFit Comp 150723 A.
Every minute, on the minute
Back Squat
*Set 1 - 40% x 1 rep
*Set 2 - 50% x 1 rep
*Set 3 - 60% x 1 rep
*Set 4 - 70% x 1 rep
*Set 5 - 80% x 1 rep

and then...

Every 2 minutes...
*Sets 6-8 - 85% x 3 reps

B.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24"/20")
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.
227 reps
Performed as RX
Jonathan Schabruch 07/22/2015 Sheepdog CrossFit Invictus 150721 A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups

(Example - Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc...up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over - i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)		 2 rounds 31 reps
Performed as RX
Jonathan Schabruch 07/21/2015 Sheepdog CrossFit Invictus 150720 A.
Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

B.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
 117 reps
Performed as RX
Jonathan Schabruch 07/19/2015 Sheepdog CrossFit Hall 5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes		 18m 27s
Performed as RX
Jonathan Schabruch 07/18/2015 Sheepdog CrossFit Invictus 150718 In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:
20 Kettlebell Swings (24/16 kg)
15 Push-Ups
10 Pull-Ups		 5 rounds 29 reps
Performed as RX
Jonathan Schabruch 07/17/2015 Sheepdog CrossFit Invictus 150717 A.
Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes

B.
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Thrusters (95/65 lbs)
30 Double-Unders
 10m 49s
Performed as RX
Jonathan Schabruch 07/16/2015 Sheepdog CrossFit Invictus 150716 A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
5 Ground to Overhead (155/105 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.		 6 rounds 8 reps
Performed as RX
Jonathan Schabruch 07/14/2015 Sheepdog CrossFit Invictus 150714 A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 - 50% of possible 3-RM x 5 reps
* Set 2 - 75% of possible 3-RM x 3 reps
* Set 3 - 85% of possible 3-RM x 2 reps
* Set 4 - 90-95% of possible 3-RM x 1 rep
* Set 5 - Test 3-RM
* Set 6 (optional) - Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

B.
Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)		 11m 31s
Performed as RX
Jonathan Schabruch 07/13/2015 Sheepdog CrossFit Invictus 150713 A.
Take 15 minutes to build to a heavy Jerk or Snatch Balance - choose based on which you feel needs more work

B.Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots		 8 rounds 7 reps
Performed as RX
Jonathan Schabruch 07/11/2015 Sheepdog CrossFit Invictus 150707 A.
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
Run 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 60 seconds
Side Plank x 45-60 seconds each side
Rest 60 seconds		 417 reps
Performed as RX
Jonathan Schabruch 07/10/2015 Sheepdog CrossFit Invictus 150710 A.
"Gymnastics Challenge"
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

Compare results to April 9, 2015.

B.
Every minute, on the minute, for 21 minutes:
Minute 1 - 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2 - 8 Burpee Box Jump-Overs (24"/20")
Minute 3 - 10 Toes to Bar
 9m 00s
Performed as RX
Jonathan Schabruch 07/09/2015 Sheepdog CrossFit Invictus 150709 A.
Six sets of:
Deadlift
*Set 1 - 6 reps
*Set 2 - 4 reps
*Set 3 - 2 reps
*Set 4 - 6 reps
*Set 5 - 4 reps
*Set 6 - 2 reps
(Loading example - 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings - muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc...

B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)		 8m 59s
Performed as RX
Jonathan Schabruch 07/08/2015 Sheepdog CrossFit Invictus 150708 A.
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises)
Perform the following reps and percentages:
* Set 1 - 60% of 1-RM x 3 reps
* Set 2 - 75% of 1-RM x 2 reps
* Set 3 - 85% of 1-RM x 1 rep
* Set 4 - 90-95% of 1-RM x 1 rep
* Set 5 - 101-103% of 1-RM x 1 rep
* Set 6 (optional) - Exceed Set 5 weight

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)		 4 rounds 21 reps
Performed as RX
Jonathan Schabruch 07/06/2015 Sheepdog CrossFit Invictus 150706 A.
Every 4 minutes, for 20 minutes (5 sets):
Back Squat @ 20X2
*Set 1 - 5 reps @ 60%
*Set 2 - 4 reps @ 70%
*Set 3 - 3 reps @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - Max Reps @ 85%

For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.
Use the rest periods between sets to address upper body mobility or activation drills of your choice - e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc...

B.
For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24"/20")
Rest 60 seconds
2 minutes of Dumbbell Thrusters (55/35 lbs)
Rest 60 seconds
2 minutes of Rowing for Meters

Post scores for each portion.		 1208 reps
Performed as RX
Jonathan Schabruch 07/04/2015 Sheepdog CrossFit Invictus 150704 "Beach Muscles"
In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by...

20 rounds (partners alternating full rounds) of...
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats

immediately followed by...

1600 Meter Relay Run (alternating 400 meters)		 23m 49s
Performed as RX
Jonathan Schabruch 07/02/2015 Sheepdog CrossFit Invictus 150702 A.
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch

(for the snatch lift off, youll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground - work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power Snatch x 10 reps
24/20 Box Jump Overs x 20 reps
Run 400 Meters		 10m 55s
Performed as RX
Jonathan Schabruch 06/30/2015 Sheepdog CrossFit Invictus 150630 A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps @ 20X1
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run

C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed		 3 rounds 6 reps
Workout Scaled
Jonathan Schabruch 06/29/2015 Sheepdog CrossFit Invictus 150629 A.
Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes

B.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees Over the Barbell		 6m 41s
Performed as RX
Jonathan Schabruch 06/27/2015 Sheepdog CrossFit Invictus 150627 In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)

*Both athletes perform the run at the same time		 28m 28s
Performed as RX
Jonathan Schabruch 06/26/2015 Sheepdog CrossFit Invictus 150626 A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Alternating Overhead Reverse Lunges (135/95 lbs)
12 Ring Dips		 3 rounds 23 reps
Performed as RX
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