Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 07/04/2014 Sheepdog CrossFit Power 140704 Power

1) Power Snatch: 2rm

2) Squat: 1X5@75%, 1X3@85%, 1xME@95%
Accessories

1) Front Squats: 3X10 AHAP

Conditioning

For time:

9 Bar Muscle-Ups
18 KB Snatches 32/24kg (9L/9R)
300' Shuttle Run (6X50')
7 Bar Muscle-Ups
14 KB Snatches 32/24kg (7L/7R)
250' Shuttle Run (5X50')
5 Bar Muscle-Ups
10 KB Snatches 32/24kg (5L/5R)
200' Shuttle Run (4X50')		 0m 01s
Workout Scaled
Jonathan Schabruch 07/04/2014 Sheepdog CrossFit Bell 3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps		 10m 53s
Performed as RX
Jonathan Schabruch 07/02/2014 Sheepdog CrossFit Thames 140630 Strength

Front squat
- 25mins to build to heavy sets of 5 reps
- Build to 70-80% 1RM and aim for 4-6 sets
- 3 second at the bottom of the squat

Conditioning

4 rounds for time:
10 Front rack lunges, 135#
10 Shoulder to Overhead, 135#
Run 200 meters
 10m 04s
Performed as RX
Jonathan Schabruch 07/01/2014 Sheepdog CrossFit Power 140701 Power

1) Strict Press: 1X5@75%, 1X3@85%, 1xME@95%

Accessories

1) Strict HSPUs: 3xME

Conditioning

For time:

30 Burpee Box Jumps 24/20"
30 KB Clean & Jerks (2 hands) 24/16kg
30 Burpee Box Jumps 24/20"		 10m 13s
Performed as RX
Jonathan Schabruch 06/30/2014 Sheepdog CrossFit Power 140630 Power

1) Deadlift: 1X5@75%, 1X3@85%, 1xME@95%

Accessories

1) Power Clean: 3X10 AHAP

2) Strict Pull-Ups: 3XME

Conditioning

3 rounds for time of:

Run 400m
10 Muscle-Ups
25 Wall Balls 20/14#		 14m 09s
Performed as RX
Jonathan Schabruch 06/28/2014 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 39m 00s
Performed as RX
Jonathan Schabruch 06/27/2014 Sheepdog CrossFit Power 140627 Power

1) Power Snatch: 3rm

2) Squat: 1X3@70%, 1X3@80%, 1xME@90%

Accessories

1) Front Squats: 3X10 AHAP

Conditioning

3 rounds for time:

Run 400m
8 Power Snatches 115/75#
7 Bar Muscle-Ups
 0m 01s
Performed as RX
Jonathan Schabruch 06/26/2014 Sheepdog CrossFit None Snatch 2-2-2-2-2 reps 135-165-175-185-195(1) lbs
Performed as RX
Jonathan Schabruch 06/26/2014 Sheepdog CrossFit Mayhem 140616 7 min Amrap
250m Row
15 Ghds

Rest 3 Minutes

7 min Amrap
250m Row
15 Ring Dips

Rest 3 Minutes

7 min Amrap
250m Row
15 Toes to Bar
 10 rounds 486 reps
Performed as RX
Jonathan Schabruch 06/24/2014 Sheepdog CrossFit Power 140624 Power

1) Strict Press: 1X3@70%, 1X3@80%, 1xME@90%

Accessories

1) Strict HSPUs: 3xME

Conditioning

For time:

100 Double-Unders
5 Rope Climbs 15'
20 Hang Clean to Thrusters 135/95#
5 Rope Climbs 15'
100 Double-Unders		 11m 59s
Performed as RX
Jonathan Schabruch 06/23/2014 Sheepdog CrossFit Power 140623 Power

1) Power Clean: 3rm

2) Deadlift: 1X3@70%, 1X3@80%, 1xME@90%

Accessories

1) Reverse Hyper: 3X15 AHAP

2) 3XME C2B Pull-ups - rest 90 sec.

Conditioning

For time:

50' HS Walk
100 KB Cleans 24/16kg (50l/50r anyhow)
200' Burpee Broad Jump (50' sections)
50' HS Walk		 14m 46s
Workout Scaled
Jonathan Schabruch 06/21/2014 Sheepdog CrossFit Power 140621 Power

1)Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1)Weighted Ring Dips: 3X10 AHAP

Conditioning

15-12-9 reps for time of:

Power Cleans 185/125#
Deficit HSPU 6/4"		 0m 01s
Performed as RX
Jonathan Schabruch 06/21/2014 Sheepdog CrossFit None 10 minute AMRAP of:
10 Tire Flips
1 Legless Rope Climb, 15' rope
 8 rounds 0 reps
Performed as RX
Jonathan Schabruch 06/20/2014 Sheepdog CrossFit Power 140620 Power

1)Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1)Front Squat: 3X10 AHAP

Conditioning

24 KB Weighted Pistols (alternating) 24/16kg
12 Muscle-Ups
16 KB Weighted Pistols (alternating) 24/16kg
8 Muscle-Ups
12 KB Weighted Pistols (alternating) 24/16kg
6 Muscle-Ups		 10m 49s
Performed as RX
Jonathan Schabruch 06/18/2014 Sheepdog CrossFit Georgia Strength 140616 BBG

8X1 High Hang Snatch + 1 Full Snatch every 90s

Conditioning

4 rounds, each for time of:

5 Power Snatch, 135#
10 Box Jumps, 24"
5 Strict Pull-ups
10 Burpees

*A new round begins every 3 minutes. Post all round times to comments.		 4m 23s
Performed as RX
Jonathan Schabruch 06/17/2014 Sheepdog CrossFit Power 140617 Power

1)Jerk from Blocks: 5rm

2)Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Conditioning

For time:

10 Clean & Jerks @ 75% of 1rm
Row 1k
150' HS Walk
 11m 35s
Performed as RX
Jonathan Schabruch 06/16/2014 Sheepdog CrossFit Power 140616 Power

1)Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3X10 Strict Weighted Pull-Ups - heaviest possible, rest 60 sec.

1B) 3X20 Reverse Hypers - heaviest possible, rest 60 secs

Conditioning

For time:

10 Power Cleans 155/95#
1 TTB
9 Power Cleans 155/95#
2 TTB
8 Power Cleans 155/95#
3 TTB
7 Power Cleans 155/95#
4 TTB
6 Power Cleans 155/95#
5 TTB
5 Power Cleans 155/95#
6 TTB
4 Power Cleans 155/95#
7 TTB
3 Power Cleans 155/95#
8 TTB
2 Power Cleans 155/95#
9 TTB
1 Power Cleans 155/95#
10 TTB		 10m 50s
Performed as RX
Jonathan Schabruch 06/14/2014 Sheepdog CrossFit 2014 Regional Event 4 21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Bar-facing Burpees		 21m 25s
Performed as RX
Jonathan Schabruch 06/13/2014 Sheepdog CrossFit None BBG

2RM Hang Snatch

Conditioning

21-15-9 reps for time:
115 pound Power Snatch
Bar Facing Burpees
*50 DU after each round 		11m 10s
Performed as RX
Jonathan Schabruch 06/12/2014 Sheepdog CrossFit Outlaw 140611 BBG

1) Pause Clean (2 count at top of knee): 2rm- 1x2@95%, 1x2@90%

2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1x2@95%, 1x2@90%

Strength

1a) Pendlay Rows: 4X3 - heavier than last week, rest 90 sec.
1b) Bench Press: 4X3 - heavier than last week, rest 90 sec.

Conditioning

For time:

100' HS Walk
25 DB Snatch (alternating) 60/40#
25 TTB
20 DB Snatch (alternating) 60/40#
20 TTB
15 DB Snatch (alternating) 60/40#
15 TTB
100' HS Walk		 10m 56s
Performed as RX
Jonathan Schabruch 06/11/2014 Sheepdog CrossFit Outlaw 140610 BBG

1) Tall Snatch: 4-5 light singles to warm-up

2) Snatch from blocks (above knee): 2rm- 1x2@95%, 1x2@90%

Strength:

1) Back Squat: 1X5@60%, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@102.5% - rest as needed

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% - rest as needed

Conditioning

21-15-9 of:

Dual KB Thrusters 24/16kg
Pull-ups

For time.		 8m 09s
Performed as RX
Jonathan Schabruch 06/10/2014 Sheepdog CrossFit Outlaw 140607 BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Conditioning

15 minute AMRAP of:

9 Deficit HSPU 6/4"
21 KBS 32/24kg
50 Double-Unders
 4 rounds 39 reps
Performed as RX
Jonathan Schabruch 06/10/2014 Sheepdog CrossFit Power 140609 Power

1) Deadlift: 1X5@40%, 1X5@50%, 1X5 @60%

Conditioning

For time:

Run 400m
7 Power Snatches 135/95#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 135/95#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 135/95#
Run 400m
 0m 01s
Performed as RX
Jonathan Schabruch 06/10/2014 Sheepdog CrossFit Power 140610 Power

1) Strict Press: 1X5@40%, 1X5@50%, 1X5 @60%

Conditioning

21-15-9 of:

Dual KB Thrusters 24/16kg
Pull-ups

For time.		 0m 01s
Performed as RX
Jonathan Schabruch 06/07/2014 Sheepdog CrossFit 2014 Swamp Challenge Event 1 Team of 2 with one athlete working at a time.
5 minute AMRAP:
5 KBS, 44#
6 KB Squats
7 Burpee Box Jumps, 24"		 142 reps
Performed as RX
Previous 1...9596979899100101102103...141Next