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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 04/20/2015 Sheepdog CrossFit Invictus 150420 A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean

Goal is to use the same or more weight than was used on April 6, 2015.

B.
For time:
Row 500 Meters

When the clock reaches 4 minutes...

For time:
30 Dumbbell Man-Makers

Note two separate times - e.g., 1:34/4:20 (65 lb DBs)		 11m 38s
Performed as RX
Jonathan Schabruch 04/18/2015 Sheepdog CrossFit Invictus 150418 Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following...

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following...

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups		 218 reps
Workout Scaled
Jonathan Schabruch 04/17/2015 Sheepdog CrossFit Invictus 150417 A.
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from April 1, 2015? Goal is to either go heavier today, or take two extra steps per set.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Goal is to establish todays 5-RM.

C.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds		 225 lbs
Performed as RX
Jonathan Schabruch 04/16/2015 Sheepdog CrossFit Invictus 150416 A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on March 30, 2015.

B.
Three rounds for time of:
Run 400 Meters
10 Deadlifts (275/185 lbs)
20 Ring Dips		 10m 53s
Performed as RX
Jonathan Schabruch 04/15/2015 Sheepdog CrossFit Invictus 150415 A.
Three sets of:
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

B.
Four sets for max calories/reps of:
60 seconds of Double Unders
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24"/20")
Rest 60 seconds		 547 reps
Performed as RX
Jonathan Schabruch 04/14/2015 Sheepdog CrossFit Invictus 150414 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 - 10 reps @ 70-80%
Rest 2 minutes between sets.

B.
Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.		 6m 00s
Performed as RX
Jonathan Schabruch 04/13/2015 Sheepdog CrossFit Invictus 150413 A.
Take 15 minutes to build to todays 1-RM Push Press

B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders		 14 rounds 27 reps
Performed as RX
Jonathan Schabruch 04/11/2015 Sheepdog CrossFit Invictus 150411 In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters - and so on for 30 minutes.		 4 rounds 440 reps
Performed as RX
Jonathan Schabruch 04/10/2015 Sheepdog CrossFit Invictus 150410 Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
5 Power Cleans (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)		 15m 29s
Workout Scaled
Jonathan Schabruch 04/09/2015 Sheepdog CrossFit Invictus 150409 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)

B.
Every minute, on the minute, for 21 minutes:
Minute 1 - 10-15 Kettlebell Swings (32/24 kg)
Minute 2 - 8 Burpee Box Jump-Overs (24"/20")
Minute 3 - 10 Toes to Bar		 21m 00s
Performed as RX
Jonathan Schabruch 04/08/2015 Sheepdog CrossFit Invictus 150408 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 - 3 reps @ 85%
*Set 7 - 5 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110 lbs - take weight from the floor)
30 Pull-Ups
Run 800 Meters		 13m 56s
Performed as RX
Jonathan Schabruch 04/07/2015 Sheepdog CrossFit Invictus 150407 A.
Five sets of:
Push Press x 3 reps
Rest as needed

Build to todays heaviest triple.

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24"/20")
9 Push Presses (135/95 lbs)
9 Ring Dips		 4 rounds 10 reps
Performed as RX
Jonathan Schabruch 04/06/2015 Sheepdog CrossFit Invictus 150406 A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders		 8m 54s
Workout Scaled
Jonathan Schabruch 04/04/2015 Sheepdog CrossFit Invictus 150404 In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
5 Pull-Ups
10 Push-Ups
15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of Cindy (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.		 21 rounds 12 reps
Performed as RX
Jonathan Schabruch 04/03/2015 Sheepdog CrossFit Invictus 150403 A.
Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes

Build load over the course of the five sets.

B.
"Christine"
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20")		 9m 07s
Workout Scaled
Jonathan Schabruch 04/02/2015 Sheepdog CrossFit Invictus 150402 A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by...

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Build to todays heavy single.

B.
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders		 8m 34s
Performed as RX
Jonathan Schabruch 04/01/2015 Sheepdog CrossFit Invictus 150401 A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

C.
Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds		 220 lbs
Performed as RX
Jonathan Schabruch 03/31/2015 Sheepdog CrossFit Invictus 150331 In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.		 35m 19s
Performed as RX
Jonathan Schabruch 03/30/2015 Sheepdog CrossFit Invictus 150330 A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

B.
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders		 6m 16s
Performed as RX
Jonathan Schabruch 03/27/2015 Sheepdog CrossFit CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 10m 31s
Performed as RX
Jonathan Schabruch 03/26/2015 Sheepdog CrossFit Invictus 150326 Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press

Note times for each set, and add them for total working time.		 20m 30s
Performed as RX
Jonathan Schabruch 03/25/2015 Sheepdog CrossFit Invictus 150325 A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 6 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%

followed by...
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)		 6m 57s
Performed as RX
Jonathan Schabruch 03/24/2015 Sheepdog CrossFit Invictus 150324 A.
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters		 10m 26s
Performed as RX
Jonathan Schabruch 03/23/2015 Sheepdog CrossFit Invictus 150323 A.
Five sets of:
Overhead Squat x 3 reps
Rest as needed

Build over the course of the five sets to todays heavy triple.

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups		 4 rounds 5 reps
Performed as RX
Jonathan Schabruch 03/21/2015 Sheepdog CrossFit Invictus 150321 In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs from the ground)

followed immediately by...

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)		 29m 48s
Workout Scaled
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