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Jonathan Schabruch 06/25/2015 Sheepdog CrossFit Invictus 150625 A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Note times for each set, and add them for total working time.

B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds		 22m 30s
Performed as RX
Jonathan Schabruch 06/24/2015 Sheepdog CrossFit Invictus 150624 A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 - Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 - Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 - Supine Ring Row x 10-12 reps @ 2111
Station 4 - Reverse Snow Angels x 15-20 reps (slow and controlled)

B.
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds		 30m 00s
Performed as RX
Jonathan Schabruch 06/23/2015 Sheepdog CrossFit Invictus 150623 A.
Four sets of:
Good Mornings x 6 reps @ 3011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

B.
Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats

Complete each set as quickly as possible and note times for each.		 4m 38s
Performed as RX
Jonathan Schabruch 06/22/2015 Sheepdog CrossFit Invictus 150622 A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you dont have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes

B.
Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24"/20")

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.		 8m 48s
Performed as RX
Jonathan Schabruch 06/20/2015 Sheepdog CrossFit 150603 For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups		 11m 20s
Performed as RX
Jonathan Schabruch 06/19/2015 Sheepdog CrossFit Invictus 150619 A.
Back Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 1 rep @ 101+%
OPTIONAL - 1 rep @ 103-105%
Rest 2-3 minutes between sets

B.
Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar		 4m 42s
Performed as RX
Jonathan Schabruch 06/18/2015 Sheepdog CrossFit Invictus 150615 A.
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)		 6 rounds 4 reps
Performed as RX
Jonathan Schabruch 06/15/2015 Sheepdog CrossFit Invictus 150611 A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 - Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 - 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 - 60 seconds of Hollow Body Hold
Station 4 - Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

B.
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right...repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds		 264 reps
Performed as RX
Jonathan Schabruch 06/13/2015 Sheepdog CrossFit Invictus 150612 A.
Back Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 2 reps @ 95%
Rest 2 minutes between sets
*Please remember, these percentages are based on last tested, successful 1-RM.

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/12 lbs)
15 Kettlebell Swings (32/24 kg)		 4 rounds 200 reps
Performed as RX
Jonathan Schabruch 06/12/2015 Sheepdog CrossFit Invictus 150610 A.
Every two minutes, for 12 minutes:
Power Clean + Squat Clean

B.
Five rounds for time:
Row 300 Meters
12 Front Squats (95/65 lbs)
12 Pull-Ups		 14m 28s
Workout Scaled
Jonathan Schabruch 06/10/2015 Sheepdog CrossFit None 10 minute AMRAP:
20 Double-unders
10 Burpees
5 Chest-to-bar Pull-ups		 9 rounds 0 reps
Performed as RX
Jonathan Schabruch 06/09/2015 Sheepdog CrossFit None For total reps:
2 minutes of Burpees
2 minutes of Push-ups
2 minutes of Sit-ups
90s of Burpees
90s of Push-ups
90s of Sit-ups
60s of Burpees
60s of Push-ups
60s of Sit-ups		 310 reps
Performed as RX
Jonathan Schabruch 06/08/2015 Sheepdog CrossFit None For time:
50 one-legged squats, alternating
25 ground-to-overhead, 40# DBs
40 one-legged squats, alternating
20 ground-to-overhead, 40# DBs
30 one-legged squats, alternating
15 ground-to-overhead, 40# DBs
20 one-legged squats, alternating
10 ground-to-overhead, 40#DBs
10 one-legged squats, alternating
5 ground-to-overhead, 40# DBs 		14m 49s
Performed as RX
Jonathan Schabruch 06/05/2015 Sheepdog CrossFit Invictus 150605 A.
Every two minutes, for 20 minutes (5 sets of each):
Interval 1 - Banded Deadlifts x 6-8 reps
Interval 2 - Banded or Weighted Push-Ups x 10-15 reps

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
245/175 lb Deadlift
Burpees Over the Barbell		 10m 00s
Performed as RX
Jonathan Schabruch 06/04/2015 Sheepdog CrossFit Invictus 150604 A. Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets

B.
Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)		 13m 03s
Performed as RX
Jonathan Schabruch 06/03/2015 Sheepdog CrossFit Invictus 150603 A.
Every minute, on the minute, for 15 minutes:
Minute 1 - 40 Double-Unders
Minute 2 - 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 - 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.		 250 reps
Workout Scaled
Jonathan Schabruch 06/02/2015 Sheepdog CrossFit Invictus 150602 A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs		 5 rounds 2 reps
Performed as RX
Jonathan Schabruch 06/01/2015 Sheepdog CrossFit Invictus 150601 A.
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds

B.
Four sets for max reps against a 3-minute running clock of:
Run 300 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes		 42 reps
Performed as RX
Jonathan Schabruch 05/30/2015 Sheepdog CrossFit Tommy V For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents		 15m 41s
Performed as RX
Jonathan Schabruch 05/29/2015 Sheepdog CrossFit Invictus 150527 A.
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111

Use the time between sets to stretch calves and hip flexors.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings

If you dont have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.		 4 rounds 17 reps
Performed as RX
Jonathan Schabruch 05/28/2015 Sheepdog CrossFit Invictus 150528 A.
Back Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 4 reps @ 90+%

Rest 2 minutes between sets.

B.
For time:

Row 1000 Meters

immediately followed by...

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

immediately followed by...

Run 800 Meters		 14m 27s
Performed as RX
Jonathan Schabruch 05/26/2015 Sheepdog CrossFit Invictus 150526 A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.

B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders		 8m 27s
Performed as RX
Jonathan Schabruch 05/25/2015 Sheepdog CrossFit Invictus 150525 In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces...

Two Heroes - A Combination of Two of CrossFit's Favorite Tributes to Fallen Warriors - Nate and Murph

For time:
Run 800 Meters

immediately followed by

Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)

immediately followed by

Run 800 Meters

immediately followed by

15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by

Run 800 Meters		 19m 04s
Performed as RX
Jonathan Schabruch 05/23/2015 Sheepdog CrossFit Invictus 150523 Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24"/20")
Rest 60 seconds

Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.		 297 reps
Workout Scaled
Jonathan Schabruch 05/22/2015 Sheepdog CrossFit Invictus 150522 A.
Take 10-12 minutes to work on Pistols or Pistol Progressions

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 - 10 Toes to Bar
Minute 2 - 15 Kettlebell Swings (32/24 kg)
Minute 3 - 20 Goblet Hold Reverse Lunges - Alternating Legs		 15m 00s
Performed as RX
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