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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 03/20/2015 Sheepdog CrossFit CrossFit Open 15.4 8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.		 85 reps
Performed as RX
Jonathan Schabruch 03/19/2015 Sheepdog CrossFit Invictus 150319 A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you dont have a rope, work on achieving 12 perfect L-Pull-U...or better yet, L-Pull-Ups Hanging from Towels)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you dont have handstand walks yet)

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies - perform 10 strict)
15 Kettlebell Swings (32/24 kg)		 3 rounds 200 reps
Performed as RX
Jonathan Schabruch 03/18/2015 Sheepdog CrossFit Invictus 150318 A.
Take 15 minutes to build to todays heavy Clean & Jerk

B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.

C.
Every 2 minutes for 10 minutes (5 sets):
100 Meter Farmers Carry (as heavy as possible)		 15m 00s
Performed as RX
Jonathan Schabruch 03/17/2015 Sheepdog CrossFit Invictus 150317 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 ...

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift - exhale, inhale, brace and descend - once more rest is taken at the top, the set is over)

B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press (95/65)		 3 rounds 25 reps
Performed as RX
Jonathan Schabruch 03/16/2015 Sheepdog CrossFit Invictus 150316 A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 - 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
Station 2 - Bench Press x 8 reps @ 20X1

B.
For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups		 8m 58s
Performed as RX
Jonathan Schabruch 03/15/2015 Sheepdog CrossFit Bowen 3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box		 26m 56s
Performed as RX
Jonathan Schabruch 03/13/2015 Sheepdog CrossFit CrossFit Open 15.3 Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet		 2 rounds 92 reps
Performed as RX
Jonathan Schabruch 03/12/2015 Sheepdog CrossFit Invictus 150312 Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 - 3 reps @ 65%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 2 reps @ 90%
*Set 7 - 4 reps @ 85%
*Set 8 - 6 reps @ 80%

B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (155/105 lbs)
2 Front Squats (155/105 lbs)
4 Front-Racked Reverse Lunges (155/105 lbs)
8 Chest-to-Bar Pull-Ups		 7 rounds 14 reps
Workout Scaled
Jonathan Schabruch 03/11/2015 Sheepdog CrossFit None Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed...

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.		 30m 54s
Performed as RX
Jonathan Schabruch 03/09/2015 Sheepdog CrossFit CrossFit Open 15.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 180 reps
Performed as RX
Jonathan Schabruch 03/07/2015 Sheepdog CrossFit None 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 @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%

B.
Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)		 8m 56s
Performed as RX
Jonathan Schabruch 03/06/2015 Sheepdog CrossFit None 21-15-9 reps of:
95 pound Power Clean
95 pound Push Press
95 pound Front Squat
Hand-release Push-ups		 8m 59s
Performed as RX
Jonathan Schabruch 03/04/2015 Sheepdog CrossFit None A.
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups		 4m 25s
Performed as RX
Jonathan Schabruch 03/02/2015 Sheepdog CrossFit Foo 170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups		 6 rounds 60 reps
Performed as RX
Jonathan Schabruch 02/28/2015 Sheepdog CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 5 rounds 12 reps
Performed as RX
Jonathan Schabruch 02/28/2015 Sheepdog CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 225 lbs
Performed as RX
Jonathan Schabruch 02/26/2015 Sheepdog CrossFit None From 0:00 to 5:00 complete:
1000m Row
Max reps Power Snatches at 135#

Rest 5 minutes

From 10:00 to 15:00 complete:
1000m Row
Max reps Toes-to-bar

Rest 5 minutes

From 20:00 to 25:00 complete:
1000m Row
Max reps Strict HSPU		 49 reps
Performed as RX
Jonathan Schabruch 02/25/2015 Sheepdog CrossFit None 20 minute AMRAP in teams of three:

Station 1: Rest
Station 2: Row 200m
Station 3: AMRAP of...
15 Pullups
20 HR Pushups
25 KBS, 55#

Team members rotate when station 2 finishes the 200m row. #2 moves to #3 and picks up where the previous teammate left off. Score is rounds and reps of the AMRAP. 		6 rounds 26 reps
Performed as RX
Jonathan Schabruch 02/25/2015 Sheepdog CrossFit None Squat Clean 1-1-1-1-1 reps 185-205-225-235-245 lbs
Performed as RX
Jonathan Schabruch 02/24/2015 Sheepdog CrossFit Outlaw 150218 BBG

1) Establish a 1RM split jerk

2) 3X1 Split Jerk at 80% of 1RM from #1

Conditioning

Absolutely AFAP for both pieces.

5 rounds for time of:

10 Power Snatches 95/65#
10 TTB

*Rest 2:00

3 rounds for time of:

15 Power Cleans & Push Jerks 115/75#
15 C2B Pull-ups		 19m 49s
Performed as RX
Jonathan Schabruch 02/23/2015 Sheepdog CrossFit None 18 minute AMRAP in teams of three. One minute at each station with all team members working at the same time.

Station 1: rest
Station 2: Row for calories
Station 3: Wall balls		 640 reps
Performed as RX
Jonathan Schabruch 02/21/2015 Sheepdog CrossFit 150216 15-12-9 reps for time of:
95-lb. thrusters
Pull-ups
Rest 5 minutes
12-9-6 reps for time of:
95-lb. thrusters
Pull-ups
Rest 5 minutes
9-6-3 reps for time of:
95-lb. thrusters
Pull-ups
Post time for each couplet to comments.		 17m 39s
Performed as RX
Jonathan Schabruch 02/13/2015 Sheepdog CrossFit Outlaw 150213 3) 15:00 AMRAP of:

5 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20"
10 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20"
15 Power Cleans 135/95#
30 Burpee Box-Jumps 24/20"
4 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20"
8 Power Cleans 155/105#
20 Burpee Box-Jumps 24/20"
12 Power Cleans 155/105#
30 Burpee Box-Jumps 24/20"
3 Power Cleans 185/120#
10 Burpee Box-Jumps 24/20"
6 Power Cleans 185/120#
20 Burpee Box-Jumps 24/20"
9 Power Cleans 185/120#
30 Burpee Box-Jumps 24/20"

If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 30 BBJ @ 24/20" for the remainder of 15:00.		 137 reps
Performed as RX
Jonathan Schabruch 02/12/2015 Sheepdog CrossFit 150122 For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball		 10m 30s
Performed as RX
Jonathan Schabruch 02/11/2015 Sheepdog CrossFit None For time:
20 Strict Pull-ups
10 Back Squats, 185#
20 Box Jumps, 30"
10 Back Squats, 185#
20 TTB
10 Back Squats, 185#
20 HSPU
10 Back Squats, 185#
20 Burpees
10 Back Squats, 185#
 12m 47s
Performed as RX
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