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Athlete Date Location Workout Name DescriptionSort Results
Jonathan Schabruch 04/25/2014 Sheepdog CrossFit Power 140425 Power

1) Snatch from blocks (just above knee): work to a 5rm

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

Accessories

1) Front Squat: 3X10 AHAP

2) Glute/Ham Raises: 3X20

Conditioning

For time:

15-12-9 of:

GHD Sit-ups
Power Clean 185/135#		 7m 59s
Performed as RX
Jonathan Schabruch 07/04/2015 Sheepdog CrossFit Invictus 150704 "Beach Muscles"
In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by...

20 rounds (partners alternating full rounds) of...
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats

immediately followed by...

1600 Meter Relay Run (alternating 400 meters)		 23m 49s
Performed as RX
Jonathan Schabruch 11/18/2020 Sheepdog CrossFit None "Death by Calories"
Row

*With a running clock row 1 calorie in the 1st minute, 2 calories in the 2nd minute, 3 calories in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required calories in the appropriate minute. 		17 rounds 17 reps
Performed as RX
Jonathan Schabruch 03/30/2021 Sheepdog CrossFit None "Death by Calories"
Row

*With a running clock row 1 calorie in the 1st minute, 2 calories in the 2nd minute, 3 calories in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required calories in the appropriate minute.		 18 rounds 16 reps
Performed as RX
Jonathan Schabruch 07/26/2022 Sheepdog CrossFit None "Death by Calories"
Row

*With a running clock row 1 calorie in the 1st minute, 2 calories in the 2nd minute, 3 calories in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required calories in the appropriate minute.		 17 rounds 17 reps
Performed as RX
Jonathan Schabruch 10/11/2019 Sheepdog CrossFit None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute.		 14 rounds 13 reps
Performed as RX
Jonathan Schabruch 02/07/2020 Sheepdog CrossFit None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute.		 15 rounds 14 reps
Performed as RX
Jonathan Schabruch 07/10/2020 Sheepdog CrossFit None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute.		 15 rounds 10 reps
Performed as RX
Jonathan Schabruch 07/16/2021 Sheepdog CrossFit None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute.		 15 rounds 15 reps
Performed as RX
Jonathan Schabruch 03/25/2022 Sheepdog CrossFit None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute.		 15 rounds 14 reps
Performed as RX
Jonathan Schabruch 07/04/2023 Sheepdog CrossFit None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute.		 15 rounds 14 reps
Performed as RX
Jonathan Schabruch 11/13/2017 Sheepdog CrossFit The Three Wise Men Tribute "Jeremy"
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 178 reps
Performed as RX
Jonathan Schabruch 11/14/2015 Sheepdog CrossFit Invictus 151111 "Jeremy"
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24"/20"; Scaled 24"/20" Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 166 reps
Performed as RX
Jonathan Schabruch 11/11/2016 Sheepdog CrossFit The Three Wise Men Tribute "Jeremy"
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 170 reps
Performed as RX
Jonathan Schabruch 11/12/2018 Sheepdog CrossFit The Three Wise Men Tribute "Jeremy"
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 172 reps
Performed as RX
Jonathan Schabruch 03/10/2017 Sheepdog CrossFit CrossFit Open 17.3 **Prior to 8:00, complete:*
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
**Prior to 12:00, 3 rounds of:*
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
**Prior to 16:00, 3 rounds of:*
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
**Prior to 20:00, 3 rounds of:*
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
**Prior to 24:00, 3 rounds of:*
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.		 92 reps
Performed as RX
Jonathan Schabruch 10/28/2019 Sheepdog CrossFit None 1 Minute of each:
Dumbbell Push Press, max reps
Knees-to-elbows, max reps
Dumbbell Front Squats, max reps

Rest 3 minutes, repeat.
Rest 3 minutes, repeat.

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 173 reps
Performed as RX
Jonathan Schabruch 12/27/2013 Sheepdog CrossFit Outlaw 131226 1) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a Walkout (simply set up like youre going to squat, walk out of the rack, and hold the weight on your back for 5 seconds DO NOT attempt to squat belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your Walkout, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

 275-295-315f- 315f- 305f lbs
Performed as RX
Jonathan Schabruch 08/10/2019 Sheepdog CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

50-lb DBs		 8m 07s
Performed as RX
Jonathan Schabruch 02/07/2022 Sheepdog CrossFit None 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:
Burpee
Strict Pull-up		 15m 50s
Performed as RX
Jonathan Schabruch 03/05/2022 Sheepdog CrossFit CrossFit Open 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee

Time cap: 10 mins		 116 reps
Performed as RX
Jonathan Schabruch 09/12/2023 Sheepdog CrossFit None 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee		 18m 56s
Performed as RX
Jonathan Schabruch 05/24/2016 Sheepdog CrossFit None 1-2-3...10 Power Cleans @ 135#

After each round of cleans, do one round of the following:
5 Pull-Ups
10 push-ups
15 sit-ups 		12m 31s
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 10/31/2019 Sheepdog CrossFit None 10 down to 1 reps for time of:
Pull-ups, strict
Shoulder Press
Box Jumps, 24"/20"

For the press, choose a loading you can do at least 7 reps with when fresh.		 14m 50s
Performed as RX
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