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Athlete Date LocationSort Workout Name Description Results
Jonathan Schabruch 03/18/2023 Sheepdog CrossFit Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 03/20/2023 Sheepdog CrossFit None Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:2 work-to-rest interval		 9m 23s
Performed as RX
Jonathan Schabruch 03/22/2023 Sheepdog CrossFit None Deadlift
8-8-8-8

Push Press
8-8-8-8		 225-245-255-275 lbs
135-135-135-155 lbs
Performed as RX
Jonathan Schabruch 03/23/2023 Sheepdog CrossFit None 3 Rounds for time, or not:
100 Air Squats
50 Seconds, L-sit
10 Bar Muscle-ups		 19m 59s
Performed as RX
Jonathan Schabruch 03/24/2023 Sheepdog CrossFit None With a partner, resting while the other person completes each section.

50 Double Unders
15 Clean & Jerks, 135 lbs
50 Single Unders

50 Double Unders
18 Clean & Jerks, 115 lbs
50 Single Unders

50 Double Unders
21 Clean & Jerks, 95 lbs
50 Single Unders		 17m 41s
Performed as RX
Jonathan Schabruch 03/27/2023 Sheepdog CrossFit None 4 Rounds for time:
1200m, Air Bike or 500m row
12 Back Squats, 55% 1RM
12 Box Jumps, 24"/20"
12 Ring Dips		 17m 30s
Performed as RX
Jonathan Schabruch 03/28/2023 Sheepdog CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 20m 33s
Performed as RX
Jonathan Schabruch 03/31/2023 Sheepdog CrossFit None 6-9-12-9-6 reps for time:
Burpees, lateral over bar
Front Squats, 185/135
Chest-to-bar pull-ups		 13m 28s
Performed as RX
Jonathan Schabruch 04/03/2023 Sheepdog CrossFit None 15-12-9 reps for time of:
Deadlift, 225
Box Jumps, 24"/20"		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 04/04/2023 Sheepdog CrossFit None 20:00 AMRAP:
Row, 750 m
25 Hollow Rocks
25 Pull-ups		 3 rounds 767 reps
Performed as RX
Jonathan Schabruch 04/05/2023 Sheepdog CrossFit None Overhead Squat 1-1-1-1-1-1-1 135-155-165-175-185-195-205 lbs
Performed as RX
Jonathan Schabruch 04/06/2023 Sheepdog CrossFit None 5 rounds for distance of:
Assault bike
50 secs / rest 10 secs
40 secs / rest 20 secs
30 secs / rest 30 secs
20 secs / rest 40 secs
10 secs / rest 50 secs

Complete on a 25 min running clock.		 9,029 m
Performed as RX
Jonathan Schabruch 04/07/2023 Sheepdog CrossFit Wade For time:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

*wearing a 20-lb. vest or body armor		 20m 43s
Performed as RX
Jonathan Schabruch 04/08/2023 Sheepdog CrossFit None For time, or not:
30 Clean & Jerks, 135/95

*Full squat clean required. Squat clean thrusters are permitted.		 30 reps
Performed as RX
Jonathan Schabruch 04/10/2023 Sheepdog CrossFit None AMRAP 24 minutes of:
200m Shuttle Run (50x4)
40 Double-unders
10 Ring Rows
10 Burpees		 8 rounds 200 reps
Performed as RX
Jonathan Schabruch 04/12/2023 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 7m 08s
Performed as RX
Jonathan Schabruch 04/11/2023 Sheepdog CrossFit None EMOM 20 min of:
Min 1: Power Cleans, 135#
Minute 2: GHD Sit-ups
Minute 3: Row, Calories
Minute 4: Rest

*Work for 40 seconds each minute		 214 reps
Performed as RX
Jonathan Schabruch 04/13/2023 Sheepdog CrossFit None Run, 800 m
24 Bench Press, 155 lbs
24 GHD Sit-ups
Run, 400 m
16 Bench Press, 155 lbs
16 GHD Sit-ups
Run, 200 m
10 Bench Press, 155 lbs
10 GHD Sit-ups		 10m 17s
Performed as RX
Jonathan Schabruch 04/14/2023 Sheepdog CrossFit None 21-15-9 reps of:
Hang Power Snatch, 95 lbs
Pull-up		 5m 00s
Performed as RX
Jonathan Schabruch 04/15/2023 Sheepdog CrossFit 2022 ODT WOD 132 Burpee Box Jumps, 24 in

Every 5 minutes run 200m.

If you have a vest, wear it. 		16m 27s
Performed as RX
Jonathan Schabruch 04/17/2023 Sheepdog CrossFit None Back Squat
2-2-2-2-2-2-2		 225-235-245-255-265-275-285 lbs
Performed as RX
Jonathan Schabruch 04/21/2023 Sheepdog CrossFit None Every 3 minutes for 30 minutes, rotating through exercises (2 rounds)

Row 12 Calories
Assault bike 12 Calories
Row 12 Calories
Assault bike 12 Calories
Run 200 meters 		4m 41s
Performed as RX
Jonathan Schabruch 04/22/2023 Sheepdog CrossFit None Deadlift 5-5-5-5-5 225-245-265-285-245 lbs
Performed as RX
Jonathan Schabruch 04/24/2023 Sheepdog CrossFit Air Force For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

Every 1 min (starting at 0:00) complete:
4 Burpees		 8m 22s
Performed as RX
Jonathan Schabruch 04/25/2023 Sheepdog CrossFit None Amrap 20 minutes of:
300m Row
200m Run or 600m Assault bike
100m Farmer's Carry
75 Single-unders

Men: Two 50-lb dumbbells		 4 rounds 298 reps
Performed as RX
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