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Jonathan Schabruch 05/21/2015 Sheepdog CrossFit Invictus 150521 A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups

If youre using assistance, use the same level of assistance for every set.

B.
"Jackie"
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups		 7m 18s
Performed as RX
Jonathan Schabruch 05/20/2015 Sheepdog CrossFit Invictus 150520 A.
Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups		 9m 07s
Performed as RX
Jonathan Schabruch 05/19/2015 Sheepdog CrossFit Invictus 150519 A.
Front Squat
*Set 1 - 4 reps @ 65%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 80%
*Set 4 - 3 reps @ 85%
*Set 5 - 2 reps @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs		 8m 49s
Performed as RX
Jonathan Schabruch 05/18/2015 Sheepdog CrossFit Invictus 150518 A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders		 5 rounds 10 reps
Performed as RX
Jonathan Schabruch 05/16/2015 Sheepdog CrossFit 2015 Regional Event 3 For time:
1-mile run
135-lb. overhead squats, 50 reps
100 GHD sit-ups
150 double-unders
135-lb. sumo deadlift high pulls, 50 reps
100 box jump overs, 24 inches		 27m 46s
Workout Scaled
Jonathan Schabruch 05/15/2015 Sheepdog CrossFit Invictus 150515 A.
Take 15 minutes to build to a new 1-RM Push Press

B.
"Helen"
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups		 7m 56s
Performed as RX
Jonathan Schabruch 05/14/2015 Sheepdog CrossFit Invictus 150514 A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds

B.
For time:
75 Double Unders
50 Wall Ball Shots (20/12 lbs)
25 Burpees
50 Wall Balls (20/12 lbs)
75 Double Unders		 8m 41s
Performed as RX
Jonathan Schabruch 05/13/2015 Sheepdog CrossFit Invictus 150513 A.
Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions - 2" off the floor, mid-patella, mid-thigh, "pockets" - then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
and so on.		 41 reps
Performed as RX
Jonathan Schabruch 05/12/2015 Sheepdog CrossFit Invictus 150512 A.
Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes

B.
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
 53 reps
Performed as RX
Jonathan Schabruch 05/11/2015 Sheepdog CrossFit Invictus 150511 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 - 6 reps @ 80-85%
Rest 2 minutes between sets.

B.
Four sets of 3-minute sprints of either:

"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats

- OR -

"Mary"
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.		 10 rounds 25 reps
Performed as RX
Jonathan Schabruch 05/09/2015 Sheepdog CrossFit 150504 5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters		 13m 48s
Performed as RX
Jonathan Schabruch 05/08/2015 Sheepdog CrossFit Invictus 150508 A.
Front Squat
*Set 1 - 3 reps @ 65%
*Set 2 - 2 reps @ 75%
*Set 3 - 1 reps @ 80%
*Set 4 - 3 reps @ 85%
*Set 5 - 2 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 3 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24"/20")
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds		 261 reps
Performed as RX
Jonathan Schabruch 05/07/2015 Sheepdog CrossFit Invictus 150507 A.
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Rowing
10 Dumbbell Push Press

As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.		 16 rounds 14 reps
Performed as RX
Jonathan Schabruch 05/06/2015 Sheepdog CrossFit Invictus 150506 A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders

B.
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds		 16m 13s
Performed as RX
Jonathan Schabruch 05/05/2015 Sheepdog CrossFit Invictus 150505 A.
Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

B.
Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees

C.
Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)		 6m 16s
Performed as RX
Jonathan Schabruch 05/04/2015 Sheepdog CrossFit Invictus 150504 A.
Five sets of:
Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions - 2" below the knee and mid-thigh)
Rest 2 minutes

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds		 15m 00s
Performed as RX
Jonathan Schabruch 05/02/2015 Sheepdog CrossFit Invictus 150502 Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs)
60 seconds of Push Press (75/55 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Rowing for Calories
Rest 60 seconds		 238 reps
Workout Scaled
Jonathan Schabruch 05/01/2015 Sheepdog CrossFit Invictus 150501 A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

B.
Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell		 5m 00s
Performed as RX
Jonathan Schabruch 04/30/2015 Sheepdog CrossFit Invictus 150430 A.
Back Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 8 reps @ 75-85%
Rest 2 minutes between sets.

B.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minutefinishing at 45 seconds)		 103 reps
Performed as RX
Jonathan Schabruch 04/29/2015 Sheepdog CrossFit Invictus 150427 A.
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute...
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute...
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

B.
10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings (32/24 kg)
400 Meter Run		 5m 07s
Performed as RX
Jonathan Schabruch 04/28/2015 Sheepdog CrossFit Invictus 150428 A.
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

*Set 1 - 60%
*Set 2 - 65%
*Set 3 - 70%
*Set 4 - 75%
*Set 5 - 80%
*Set 6 - 85%
*Sets 7-12 - 85+%

B.
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds
 5m 12s
Performed as RX
Jonathan Schabruch 04/25/2015 Sheepdog CrossFit Invictus 150423 A.
Every minute, on the minute, for 30 minutes:
Minute 1 - 30 Double-Unders -OR- 40 seconds of Double-Under technique work if youre still perfecting your double-unders
Minute 2 - 10 Burpees
Minute 3 - 15 Kettlebell Swings 		30m 00s
Performed as RX
Jonathan Schabruch 04/24/2015 Sheepdog CrossFit Invictus 150424 A.
Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes

B.
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups		 10m 41s
Performed as RX
Jonathan Schabruch 04/22/2015 Sheepdog CrossFit Invictus 150422 A.
Front Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
12 Back Squats (135/95 lbs - taken from the floor)		 6 rounds 208 reps
Performed as RX
Jonathan Schabruch 04/21/2015 Sheepdog CrossFit Invictus 150421 A.
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

B.
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 30 seconds of Toes to Bar
Minute 2 30 seconds of Row for Calories
Minute 3 30 seconds of Ring Dips

C.
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds		 122 reps
Performed as RX
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