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Athlete Date Location Workout NameSort Description Results
Jonathan Schabruch 01/24/2020 Sheepdog CrossFit 012220 part A 10 Intervals of:
10 Seconds of Calories, Row
50 Seconds of Rest

Rest 5 minutes, then do part B		 110 reps
Workout Scaled
Jonathan Schabruch 01/24/2020 Sheepdog CrossFit 012220 part B 5 rounds for time of:
10 Ring Dips, strict
10 Chest-to-bar Pull-ups

Complete this 5 minutes after part A.		 5m 21s
Performed as RX
Jonathan Schabruch 01/03/2012 CrossFit.com 111213 Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar		 10m 53s
Performed as RX
Jonathan Schabruch 12/20/2019 Sheepdog CrossFit 12 Bars of Christmas Complete the following for time, using the "12 Days of Christmas" formula (1...2,1...3,2,1...etc.):
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

*All with a 95# bar		 35m 39s
Performed as RX
Jonathan Schabruch 12/12/2017 Sheepdog CrossFit 12 Days of Christmas For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the 12 Days of Christmas, complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc for a total of 364 reps.		 22m 44s
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 02/03/2015 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 02/02/2015 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 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 05/09/2015 Sheepdog CrossFit 150504 5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters		 13m 48s
Performed as RX
Jonathan Schabruch 06/20/2015 Sheepdog CrossFit 150603 For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups		 11m 20s
Performed as RX
Jonathan Schabruch 12/09/2015 Sheepdog CrossFit 151122 Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
10 handstand push-ups		 5 rounds 16 reps
Performed as RX
Jonathan Schabruch 02/20/2016 Sheepdog CrossFit 160218 21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.		 12m 26s
Performed as RX
Jonathan Schabruch 02/29/2016 Sheepdog CrossFit 160219 For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.		 34m 17s
Performed as RX
Jonathan Schabruch 04/20/2016 Sheepdog CrossFit 160420 With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.		 103 reps
Performed as RX
Jonathan Schabruch 05/27/2016 Sheepdog CrossFit 160526 27-21-15 reps for time of:
95-lb. thrusters
Pull-ups		 8m 34s
Performed as RX
Jonathan Schabruch 08/16/2016 Sheepdog CrossFit 160809 7 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute		 274 reps
Performed as RX
Jonathan Schabruch 08/23/2016 Sheepdog CrossFit 160822 From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00 perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00 perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00 perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squat.
 565 reps
Performed as RX
Jonathan Schabruch 09/13/2016 Sheepdog CrossFit 160909 A.
Front Squat 5 X 2

B.
For time:
100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump overs

Men use 225 lb. for deadlifts and a 24-in. box.
Women use 155 lb. for deadlifts and a 20-in. box.		 6m 09s
Performed as RX
Jonathan Schabruch 10/19/2016 Sheepdog CrossFit 161013 10 rounds for time of:
95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 reps		 12m 37s
Performed as RX
Jonathan Schabruch 10/22/2016 Sheepdog CrossFit 161020 27-21-15 reps for time of:
165-lb. back squats
Handstand push-ups		 11m 17s
Performed as RX
Jonathan Schabruch 12/10/2016 Sheepdog CrossFit 161126 10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds		 208 reps
Performed as RX
Jonathan Schabruch 12/16/2016 Sheepdog CrossFit 161204 Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box		 7 rounds 31 reps
Performed as RX
Jonathan Schabruch 12/26/2016 Sheepdog CrossFit 161210 3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-ups		 12m 14s
Performed as RX
Jonathan Schabruch 12/22/2016 Sheepdog CrossFit 161220 For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders		 5m 06s
Performed as RX
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