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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 12/23/2014 Sheepdog CrossFit CrossFit.com 131125 Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2		 185-195-205-215-225-225-225-225-225-225 lbs
Performed as RX
Jonathan Schabruch 12/22/2014 Sheepdog CrossFit CrossFit.com 141219 Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.		 27 rounds 16 reps
Performed as RX
Jonathan Schabruch 12/21/2014 Sheepdog CrossFit None 6 Rounds for time of:
400 meter run
10 Burpee-pullups		 15m 52s
Performed as RX
Jonathan Schabruch 12/19/2014 Sheepdog CrossFit Crossfit.com 141117 3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 reps		 18m 48s
Performed as RX
Jonathan Schabruch 12/17/2014 Sheepdog CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 7 rounds 100 reps
Performed as RX
Jonathan Schabruch 12/16/2014 Sheepdog CrossFit Outlaw 141215 BBG

1) 5X1@80% Snatch from blocks (just above knee) - rest as needed

2) 5X1@80% Clean from blocks (just above knee) + Jerk - rest as needed

BB Cycling

3X5 UB Snatches (full squat - from the floor) @ 65% (of max Snatch) - rest 90 sec.

Strength

4X3@80% (of 3rm) Front Squats - rest 2:00

Conditioning

3 rounds for time of:

9 Power Cleans 205/140#
21 Ring Dips		 9m 52s
Performed as RX
Jonathan Schabruch 12/11/2014 Sheepdog CrossFit CrossFit.com 141211 3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges		 22m 39s
Performed as RX
Jonathan Schabruch 12/10/2014 Sheepdog CrossFit None For time:
20 Power Snatches, 95#
20 Strict HSPU
15 Power Snatches, 135#
15 Strict HSPU
10 Power Snatches, 175#
10 Strict HSPU 		12m 03s
Workout Scaled
Jonathan Schabruch 12/08/2014 Sheepdog CrossFit Crossfit.com 141203 For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps		 21m 42s
Performed as RX
Jonathan Schabruch 12/04/2014 Sheepdog CrossFit None For time:
Run 400m
40 4-ct. Jumping Jacks
40 Squats
40 DB Snatches, 40#
40 Burpees
40 DB Snatches
40 Squats
40 4-ct. Jumping Jacks
Run 400m		 14m 39s
Performed as RX
Jonathan Schabruch 12/02/2014 Sheepdog CrossFit Outlaw 141202 BBG

1) 5X1 High Pull (from floor) + Hang Snatch (power position) - work to a max complex for the session (no more than 5 heavy attempts), rest as needed

2) 5X1 Hang Clean (power position) + Front Squat + Jerk - work to a max complex for the session (no more than 5 heavy attempts), rest as needed

BB Cycling

3XME UB Cleans (full squat - from the floor) @ 85% (of max Clean) - rest 2:00

Strength

1a) 5X2 Paused Clean Pulls (3 count pause at knee) - heaviest possible, rest 90 sec.

1b) 5X2 Push Press + Hold (3 count lockout hold overhead) - heaviest possible, rest 90 sec.

Conditioning

1) 200 Double-Unders for time.

*Rest exactly 5:00 between 1 & 2.

2) 8:00 AMRAP of:

4 Muscle-Ups
12 (alternating) Front Rack BB Step-ups 24/20" @ 115/75#
24 Push Press 115/75#		 1 rounds 28 reps
Performed as RX
Jonathan Schabruch 12/01/2014 Sheepdog CrossFit None 21-18-15-12-9-6-3 reps for time:
Row for Calories
95-lb Power Clean
Pull-ups		 21m 11s
Performed as RX
Jonathan Schabruch 11/26/2014 Sheepdog CrossFit None 15-12-9 reps for time:
115-lb Push Press
24" Burpee Box Jumps
Muscle-ups		 13m 56s
Performed as RX
Jonathan Schabruch 11/25/2014 Sheepdog CrossFit None 1000m Row,
then
2 Rounds of:
20 Wall Balls @ 20#
30 HR Pushups
40 Box Jumps @ 24"
50 Air Squats
Then finish with another
1000m Row		 20m 58s
Performed as RX
Jonathan Schabruch 11/24/2014 Sheepdog CrossFit None 3 Rounds of:
21 Back Squat @ 135#
15 Ring Dip
9 Pullup		 5m 19s
Workout Scaled
Jonathan Schabruch 11/21/2014 Sheepdog CrossFit None 7 rounds for time:
Row 250m
185-lb Bench Press, 5 reps		 12m 18s
Performed as RX
Jonathan Schabruch 11/20/2014 Sheepdog CrossFit CrossFit.com 141119 3 rounds for time:
50 hip extensions
25 strict pull-ups		 14m 45s
Performed as RX
Jonathan Schabruch 11/18/2014 Sheepdog CrossFit None 4 rounds for time:
Row 500m
20 Ring Dips 		12m 38s
Performed as RX
Jonathan Schabruch 11/17/2014 Sheepdog CrossFit Outlaw 141117 BBG

5X1@80% Snatch from blocks (just above knee) - rest as needed

BB Cycling

3X3@80% UB Hang Snatches (full) from the Power Position - rest 90 sec.

Strength

1a) 4X5@75% Front Squats - rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) - if 10 UB reps at strict tempo is too easy add weight, rest 90 sec.

Conditioning

5 rounds for time of:

20 Calorie Row
20 Wall Balls 30/20#

Note: Men, if you don't have a 30# wall ball use a 20# to a 12' target.		 16m 25s
Performed as RX
Jonathan Schabruch 11/05/2014 Sheepdog CrossFit None Deadlift 5-5-5-5 reps 225-275-305-315(2) lbs
Performed as RX
Jonathan Schabruch 11/04/2014 Sheepdog CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees		 19m 57s
Performed as RX
Jonathan Schabruch 11/01/2014 Sheepdog CrossFit Outlaw 141028 BBG

1) 5X1 Clean from blocks (just above knee) - work to a max single for the day (no more than 5 attempts), rest as needed

2) 5X1 Jerk from blocks - work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Cleans (full) from the Power Position - rest 90 sec.

2) 1XME T&G Cleans (full) from floor @ 90% of max triple from #1

Strength

1a) 4X3 Paused Clean Pulls (3 count pause at knee) - heaviest possible, rest 90 sec.

1b) 4X3 Push Press + Hold (3 count lockout hold overhead) - heaviest possible, rest 90 sec.

Conditioning

For time:

20 Strict HSPU
40 KBS 24/16kg
60' Single KB OH Walking Lunge (one arm for all 60') 24/16kg
80 Double Unders
60' Single KB OH Walking Lunge (other arm for all 60') 24/16kg
40 KBS 24/16kg
20 Strict HSPU		 10m 56s
Performed as RX
Jonathan Schabruch 10/31/2014 Sheepdog CrossFit Outlaw 141027 BBG

7X1 Snatch from blocks (just above knee) - work to a max single for the day (no more than 7 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Snatches (full) from the Power Position - rest 90 sec.

2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1

Strength

1a) 4X5 Front Squats - work to a 5rm, rest 2:00

1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) - if 8 reps at strict tempo is too easy add weight, rest 2:00

Conditioning

EMOM for 10:00-

4/3 Muscle-Ups (men 4 - women 3)
10 Wall Balls 30/20# (men - if you don't have a 30# WB, use a 12' target)

Then, with the clock still running...

EMOM for as long as possible (until 20:00)-

7/5 Muscle-Ups (men 7 - women 5)
15 Wall Balls 30/20# (men - if you don't have a 30# WB, use a 12' target)		 5m 08s
Workout Scaled
Jonathan Schabruch 10/28/2014 Sheepdog CrossFit CrossFit.com 141024 21-15-9 reps for time of:
Toes-to-bars
115-lb. snatches		 9m 56s
Performed as RX
Jonathan Schabruch 10/27/2014 Sheepdog CrossFit CrossFit.com 141026 For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats		 13m 45s
Performed as RX
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