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Athlete Date LocationSort Workout Name Description Results
Jonathan Schabruch 02/15/2023 Sheepdog CrossFit None 30:00 AMRAP:
Assault Bike, 1800 m
8 Push Press, 135 lbs
15 Strict Pull-ups		 5 rounds 468 reps
Performed as RX
Jonathan Schabruch 02/16/2023 Sheepdog CrossFit None Front Squat 3-3-3-3-3-3-3 165-185-195-205-215-205-205 lbs
Performed as RX
Jonathan Schabruch 02/17/2023 Sheepdog CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 187 reps
Performed as RX
Jonathan Schabruch 02/18/2023 Sheepdog CrossFit None 3 rounds of:
600m run

Rest as needed		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 02/20/2023 Sheepdog CrossFit None 5 rounds of:
60 Double Unders
30 Hollow Rocks
10 Strict Pull-ups		 13m 06s
Performed as RX
Jonathan Schabruch 02/21/2023 Sheepdog CrossFit None AMRAP 8 minutes of:
Clean & Jerk, 165/110

*Full clean		 26 reps
Performed as RX
Jonathan Schabruch 02/22/2023 Sheepdog CrossFit None Death by Assault Bike Calories 12 rounds 11 reps
Performed as RX
Jonathan Schabruch 02/23/2023 Sheepdog CrossFit None 3 rounds, each round for time, of:
20 Handstand Push-ups
30 Deadlifts, 135 lbs
40 Sit-ups
50 Double Unders

Resting 3 mins between each round.		 12m 21s
Performed as RX
Jonathan Schabruch 02/24/2023 Sheepdog CrossFit Open Workout 23.2A Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.		 152 reps
Performed as RX
Jonathan Schabruch 02/24/2023 Sheepdog CrossFit Open Workout 23.2B 23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)		 200 lbs
Performed as RX
Jonathan Schabruch 02/27/2023 Sheepdog CrossFit None 3 rounds of:
100 Double Unders
20 Power Snatches, 95 lbs		 10m 03s
Performed as RX
Jonathan Schabruch 02/28/2023 Sheepdog CrossFit None Back Squat 3-3-3-3-3 225-255-265-265-265 lbs
Performed as RX
Jonathan Schabruch 03/01/2023 Sheepdog CrossFit None For time:
30 Bar Muscle-ups

-Rest 3 minutes, then...

3 Rounds, each for time:
15m Handstand Walk
15 Bench Press, 135/95
15 Knees-to-elbows
500m Row

*Rest 3 minutes between rounds.		 29m 30s
Performed as RX
Jonathan Schabruch 03/02/2023 Sheepdog CrossFit None As a three person team, 3 rounds of:
25 Row Calories
100 Double Unders
25 V-ups

Each start at a different station and rotate when everyone has completed their work. 		14m 10s
Performed as RX
Jonathan Schabruch 03/03/2023 Sheepdog CrossFit Open Workout 23.3 Starting with a 6-minute time cap, complete as many reps as possible of:


5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

95 lb, 135 lb, 185 lb, 225 lb		 207 reps
Performed as RX
Jonathan Schabruch 03/04/2023 Sheepdog CrossFit None For distance:
Run for 30 minutes.

At the 0, 5, 10, 15, 20, 25 minute mark do 25 walking lunge steps. Keep the clock running.		 3.50 mi
Performed as RX
Jonathan Schabruch 03/06/2023 Sheepdog CrossFit None 20-16-12 reps for time of:
Box step-ups
Dumbbell Push Press
Pull-ups

Men: Two 50-lb dumbbells
Women: Two 35-lb dumbbells
*You choose box height		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 03/07/2023 Sheepdog CrossFit None 20:00 AMRAP:
Assault Bike, 2400 m
Dumbbell Farmer Carry, 50 lbs, 100 m
50 Sit-ups		 2 rounds 2517 reps
Performed as RX
Jonathan Schabruch 03/08/2023 Sheepdog CrossFit None Clean & Jerk
2-2-2-2-2-2-2

*Full clean		 165-175-185-185-185-185-185 lbs
Performed as RX
Jonathan Schabruch 03/09/2023 Sheepdog CrossFit Steve Hill AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 Back Extensions
* Switch after both partners finish

In the remaining time, AMRAP of:
Partner A: Bench Presses (135/95)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed		 111 reps
Performed as RX
Jonathan Schabruch 03/11/2023 Sheepdog CrossFit None 3 Rounds for time, or not:
30 Russian Kettlebell Swing, 70
15 Pull-ups

Rest 3 minutes

2 Rounds for time, or not:
30 Goblet Squats, 70
30 Toes-to-bar		 5 rounds 0 reps
Performed as RX
Jonathan Schabruch 03/13/2023 Sheepdog CrossFit None 20:00 AMRAP:
Watt Bike, 4 mins
Row, 4 mins
Assault Bike, 4 mins
Row, 4 mins
Assault Bike, 4 mins		 20m 00s
Performed as RX
Jonathan Schabruch 03/14/2023 Sheepdog CrossFit None EMOM 10 min of:
1 Squat Snatch

E2MOM x 16 min of:
2 Overhead Squat

E3MOM x 9 min of:
3 Front Squats

*Rest as needed between EMOMs		 135-135-145-145-155-155-165-165-165-175 lbs
135-135-145-145-155-155-165-165 lbs
165-185-205 lbs
Performed as RX
Jonathan Schabruch 03/15/2023 Sheepdog CrossFit None 21-15-9 reps for time of:
Power Clean, 135/95
Strict Pull-ups		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 03/17/2023 Sheepdog CrossFit None For time, or not:
250 Single-unders
100 V-ups
75/50 Calories, Air Bike
50 Push Press, 115/75
 19m 44s
Performed as RX
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