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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 01/15/2024 Sheepdog CrossFit None 5 Rounds, not for time of:
600m Air Bike
12 Box Step-ups, R-leg
12 Box Step-ups, L-leg
60 Heavy Rope Single-unders
12 Knees-to-elbows, strict

*Use 1 kettlebell in the front rack, 53/35
*You choose box height.		 5 rounds 0 reps
Performed as RX
Jonathan Schabruch 01/13/2024 Sheepdog CrossFit None 6 Rounds for time, or not:
4 Squat Cleans
4 Shoulder-to-Overhead

*Use 70% of 1RM Clean & Jerk		 6 rounds 0 reps
Performed as RX
Jonathan Schabruch 01/11/2024 Sheepdog CrossFit None 2 rounds of:
Run, 800 m
20 Pull-ups
Run, 800 m
20 Toes-to-bars		 17m 49s
Performed as RX
Jonathan Schabruch 01/10/2024 Sheepdog CrossFit None 5 rounds each for time

500m row		 8m 55s
Performed as RX
Jonathan Schabruch 01/10/2024 Sheepdog CrossFit None Bench press 5-5-5-5-5 185-195-195-195-195 lbs
Performed as RX
Jonathan Schabruch 01/09/2024 Sheepdog CrossFit None 50 Med Ball Cleans, 20 lbs
50 Sit-ups
25 Strict Pull-ups
35 Med Ball Cleans, 20 lbs
35 Sit-ups
15 Strict Pull-ups
20 Med Ball Cleans, 20 lbs
20 Sit-ups
10 Strict Pull-ups		 0m 01s
Performed as RX
Jonathan Schabruch 01/06/2024 Sheepdog CrossFit None 21-15-9 reps for time of:
Hang Squat Cleans, 135/95
Ring dips		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 01/05/2024 Sheepdog CrossFit None 3 rounds of:
Assault Bike, 1200 m
Row, 500 m
Run, 400 m		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 01/04/2024 Sheepdog CrossFit None With a partner, 30 rounds alternating of:
5 Toes-to-bars
3 Bench Press, 135 lbs
Assault Bike, 250 m		 23m 13s
Performed as RX
Jonathan Schabruch 01/03/2024 Sheepdog CrossFit None L-Sit, 1 min
-- then --
3 rounds of:
Assault Bike, 1200 m
60 Air Squats
30 Russian Kettlebell Swings, 53 lbs
20 Ring Rows
-- then --
L-Sit, 1 min		 24m 55s
Performed as RX
Jonathan Schabruch 01/02/2024 Sheepdog CrossFit None Bench press
5-5-5-5-5-3-3-3-3-3-1-1-1-1-1		 185 x 5 lbs
205-195 x 4 lbs
225 x 5 lbs
Performed as RX
Jonathan Schabruch 01/01/2024 Sheepdog CrossFit None 3 Rounds, each for time of:
10 Deadlifts, 70% 1RM
20 Burpee Box Jump Overs, 24"/20"

*1:1 to 1:2 work-to-rest ratio between rounds.		 7m 23s
Performed as RX
Jonathan Schabruch 12/29/2023 Sheepdog CrossFit Heavy Grace For time, or not:
30 Power Clean & Jerks, 185/135		 14m 09s
Performed as RX
Jonathan Schabruch 12/28/2023 Sheepdog CrossFit None Death by Assault Bike Calories 13 rounds 10 reps
Performed as RX
Jonathan Schabruch 12/27/2023 Sheepdog CrossFit None 6 Rounds for time:
400m Run
9 Shoulder Press, 50% 1RM
7 Strict Weighted Pull-ups
5 Box Jumps, 30"/24"

*You choose pull-up weight.		 18m 50s
Performed as RX
Jonathan Schabruch 12/25/2023 Sheepdog CrossFit None 5 rounds

6 alternating reverse lunges, 185
30 push ups 		5 rounds 0 reps
Performed as RX
Jonathan Schabruch 12/23/2023 Sheepdog CrossFit Linchpin Test 2 3 rounds of:
5 Muscle-ups
10 Squat Cleans, 135 lbs
20 Box Jumps, 24 in		 8m 40s
Performed as RX
Jonathan Schabruch 12/22/2023 Sheepdog CrossFit None For time, as a 3 person team:
1 Mile Run together
75 Toes-to-bar
75 V-ups
75 Hollow Rocks
600 Double unders
1 Mile Run together

One does DU, one works on a core movement and one rests. 		27m 49s
Performed as RX
Jonathan Schabruch 12/21/2023 Sheepdog CrossFit Time to Cap Me! Team of 3,

25:00 time cap
150 box jumps 24/20"
150 front squats 75/55 45/35
150 alternating DB snatch 50/35 35/20
on the minute, starting at 0:00, 4 burpees each person at the same time

only one works at a time		 18m 36s
Performed as RX
Jonathan Schabruch 12/19/2023 Sheepdog CrossFit None EMOM 30 minutes of:
1 Squat Snatch		 135-145-155 lbs
Performed as RX
Jonathan Schabruch 12/18/2023 Sheepdog CrossFit None For time:
500m Row
15 Back Squats, 225/155
500m Row
12 Back Squats, 225/155
500m Row
9 Back Squats, 225/155		 0m 01s
Performed as RX
Jonathan Schabruch 12/15/2023 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 10s
Performed as RX
Jonathan Schabruch 12/13/2023 Sheepdog CrossFit None For time
60 Wallball Shots, 20/14
30 Pull-ups, strict
40 Wallball Shots, 20/14
20 Pull-ups, strict
20 Wallball Shots, 20/14
10 Pull-ups, strict		 11m 08s
Performed as RX
Jonathan Schabruch 12/12/2023 Sheepdog CrossFit None As a three person team, complete a 5k row

One on assault bike (active rest)
One on rower (working on 5k)
One runs 400m

Rotate when the runner returns. 		19m 40s
Performed as RX
Jonathan Schabruch 12/11/2023 Sheepdog CrossFit None Deadlift 8-8-8-8 235-255-275-300 lbs
Performed as RX
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