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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 02/10/2015 Sheepdog CrossFit None For time:

Run 2 miles.
10 Pushups EMOM starting at 0:00. 		16m 17s
Performed as RX
Jonathan Schabruch 02/09/2015 Sheepdog CrossFit None Strength

4X3 Snatch Balance + 5 OHS

Conditioning

5 rounds for time:
10 HSPU
20 Pull-ups
1 Squat Clean, 185#
 14m 23s
Performed as RX
Jonathan Schabruch 02/07/2015 Sheepdog CrossFit None 8 minute EMOM of 2 Bear Complexes.

Rest the remainder of the 8th minute, then immediately begin 8 minute AMRAP:
8 KB Swings @ 55#
8 Burpees

Post weight for Bear Complexes to comments.		 8 rounds 11 reps
Performed as RX
Jonathan Schabruch 02/06/2015 Sheepdog CrossFit None Strength

4X5 Pause Front Squats - 3 second pause at rock bottom.

Conditioning

For time:
50 Double-Unders
25 HSPU
40 DU
20 HSPU
30 DU
15 HSPU
20 DU
10 HSPU
10 DU
5 HSPU		 9m 47s
Performed as RX
Jonathan Schabruch 02/03/2015 Sheepdog CrossFit 150128 Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.		 95-135-155-175-185(f)-185 lbs
Performed as RX
Jonathan Schabruch 02/03/2015 Sheepdog CrossFit None 3 rounds for time:
10 OHS, 135#
20 C2B Pull-ups		 7m 59s
Performed as RX
Jonathan Schabruch 02/02/2015 Sheepdog CrossFit 150201 21-18-15-12-9-6-3 reps for time of:
255-lb. deadlifts
Strict knees-to-elbows		 18m 58s
Performed as RX
Jonathan Schabruch 01/31/2015 Sheepdog CrossFit 2014 ODT WOD For time:

121 Burpee Box Jumps, 24"

If you have a 20 pound vest or body armor, wear it. 		13m 51s
Performed as RX
Jonathan Schabruch 01/28/2015 Sheepdog CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 14m 09s
Performed as RX
Jonathan Schabruch 01/27/2015 Sheepdog CrossFit None For time:

30 Bar Muscle-Ups
30 Clean and Jerks, 135 pounds
Run 800m		 13m 53s
Performed as RX
Jonathan Schabruch 01/26/2015 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 17m 14s
Performed as RX
Jonathan Schabruch 01/24/2015 Sheepdog CrossFit None Strength:

Front Squat (Based on 1RM Clean):
1X5@70%, 1X3@80%, 1X3@85%, 2X3@90%, 1X3@85% - rest 2:00

Conditioning:

10:00 to complete:

200 Double-Unders
100 Wall Balls 20/14#
ME Muscle-Ups with the remainder of the 10:00
 308 reps
Performed as RX
Jonathan Schabruch 01/22/2015 Sheepdog CrossFit None For time:

Run 800m
Then...
3 rounds:
15 CTB Pullups
15 Push Press, 115#
Then...
Run 800m		 13m 11s
Performed as RX
Jonathan Schabruch 01/21/2015 Sheepdog CrossFit None In teams of two, complete the following for time:

50 Box Jumps, 24"
100 Sit-ups
50 Thrusters, 95 pounds
100 Walking Lunges
50 SDHP, 95 pounds
100 Burpees

One athlete works while the other runs 400m. Time stops when the last athlete finishes the run.		 22m 05s
Performed as RX
Jonathan Schabruch 01/19/2015 Sheepdog CrossFit None For the first 6 minutes:
Three rounds of
5 overhead squats at 95 lbs
5 push press at 95 lbs
10 dips
Rest until the clock hits 6:00
For the second 6 minutes:
Three rounds of
10 power cleans at 95 lbs
10 SDLHP at 95 lbs
Rest until the clock hits 12:00
For the remainder:
Three rounds of
20 thrusters at 45 lbs
20 push ups
 17m 45s
Performed as RX
Jonathan Schabruch 01/17/2015 Sheepdog CrossFit None 3 rounds for time of:
50 walking-lunge steps
20 handstand push-ups
150 double-unders		 16m 18s
Performed as RX
Jonathan Schabruch 01/13/2015 Sheepdog CrossFit None 5 rounds for total time:

3 Muscle-ups
Row 300m
3 Muscle-ups

Rest 1 minute between rounds. 		14m 18s
Performed as RX
Jonathan Schabruch 01/12/2015 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 45 reps
Performed as RX
Jonathan Schabruch 01/10/2015 Sheepdog CrossFit None As many rounds as possible in 12 minutes of:
9 Burpee Box Jumps, 24"
15' Rope Climb, 1 ascent 		9 rounds 3 reps
Performed as RX
Jonathan Schabruch 01/08/2015 Sheepdog CrossFit None Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of pull-ups; the second rest period, max burpees; the third rest period, max walking lunges.

Add all reps to calories for each row and post sum to comments.		 216 reps
Performed as RX
Jonathan Schabruch 01/06/2015 Sheepdog CrossFit None For time:
Row 30 calories
50 Strict HSPU
Row 30 calories		 8m 51s
Performed as RX
Jonathan Schabruch 01/05/2015 Sheepdog CrossFit None 7 minute AMRAP:
14 Back Ext.
14 Push-ups 		7 rounds 26 reps
Performed as RX
Jonathan Schabruch 01/04/2015 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 15 reps
Workout Scaled
Jonathan Schabruch 12/24/2014 Sheepdog CrossFit None 7 rounds for time:
135-lb Push Jerk, 10 reps
10 Pull-ups 		9m 25s
Performed as RX
Jonathan Schabruch 12/23/2014 Sheepdog CrossFit DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps		 6 rounds 7 reps
Performed as RX
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