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Athlete Date LocationSort Workout Name Description Results
Jonathan Schabruch 07/17/2023 Sheepdog CrossFit None For time:
20 x 55 yd Sprints

*Begin a sprint every 30 seconds.
Rest 5 minutes, then...

21-15-9 reps of:
V-ups (2x reps)
Push Press, 115/75
Chest-to-bar pull-ups		 10m 41s
Performed as RX
Jonathan Schabruch 07/18/2023 Sheepdog CrossFit None Amrap 30 minutes of:

600m Run
3 Rope Climbs, 15 ft.
20m Walking Lunge
10 Toes-to-bar		 5 rounds 200 reps
Performed as RX
Jonathan Schabruch 07/19/2023 Sheepdog CrossFit None Deadlift 1-1-1-1-1-1-1 295-305-315-325-335-345-345 lbs
Performed as RX
Jonathan Schabruch 07/20/2023 Sheepdog CrossFit None With a partner, one working at a time:

Row, 1000 m (250 segments)
-- then --
2 rounds of:
20 Burpees
40 Wall Balls, 20 lbs, 10 ft
60 Kettlebell Swings, 53 lbs
80 Box Jumps, 24 in
100 Sit-ups
Run, 400 m (200 each)
-- then --
Row, 1000 m (250 segments)		 30m 27s
Performed as RX
Jonathan Schabruch 07/21/2023 Sheepdog CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 24m 00s
Performed as RX
Jonathan Schabruch 07/22/2023 Sheepdog CrossFit None 5 rounds, each round for time, of:
10 Strict Pull-ups
10 Dumbbell Press, 35 lbs
10 Back Squats, 145 lbs
20 V-ups
25 4-Count Mountain Climbers

Work to rest 1:1 between each round.		 17m 39s
Performed as RX
Jonathan Schabruch 07/24/2023 Sheepdog CrossFit None 50-35-25 reps of:
Wall Ball, 20 lbs, 10 ft
Russian Kettlebell Swing, 53 lbs
L-Sit (Seconds)		 14m 30s
Performed as RX
Jonathan Schabruch 07/25/2023 Sheepdog CrossFit None 3 Rounds for time of:
400m Run
10 Clean & Jerks, 155/105
400m Run
20 Pull-ups		 20m 15s
Performed as RX
Jonathan Schabruch 07/26/2023 Sheepdog CrossFit None Back Squat
2-3-5-10-2-3-5-10		 185 lbs
Performed as RX
Jonathan Schabruch 07/27/2023 Sheepdog CrossFit None For Time (with a Partner):
2,000 meter Row
4 rounds of "Cindy"
50 Toes-to-Bar
4 rounds of "Cindy"
50 Power Cleans (135/95 lb)
4 rounds of "Cindy"
50 Wall Balls (20/14 lb)(10/9 ft)
4 rounds of "Cindy"
2,000 meter Row

One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.

Partners switch as needed, except during the rounds of "Cindy," where partners switch after each full round.		 33m 57s
Performed as RX
Jonathan Schabruch 07/28/2023 Sheepdog CrossFit None 10 x 250m row

Rest as needed 		7m 56s
Performed as RX
Jonathan Schabruch 07/29/2023 Sheepdog CrossFit None Push Press
5-5-5-5-5-5-5		 135 lbs
Performed as RX
Jonathan Schabruch 07/31/2023 Sheepdog CrossFit None 10-9-8-7-6-5 reps, for time:
Pull-ups, strict
Knees-to-elbows, strict
*20 calories, assault bike after each round		 17m 45s
Performed as RX
Jonathan Schabruch 08/02/2023 Sheepdog CrossFit None 2 Rounds for time, or not:
1 Mile run
40 Front Rack Lunge, 45/35
80 Double-unders
40 V-ups		 26m 19s
Performed as RX
Jonathan Schabruch 08/05/2023 Sheepdog CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 15s
Performed as RX
Jonathan Schabruch 08/07/2023 Sheepdog CrossFit None Death by Assault Bike Calories 13 rounds 12 reps
Performed as RX
Jonathan Schabruch 08/08/2023 Sheepdog CrossFit None 3 rounds, each round for time, of:
10 Clusters, 135 lbs
25 Ring Rows
35 Sit-ups
Run, 400 m

Resting 5 mins between each round.		 21m 27s
Performed as RX
Jonathan Schabruch 08/09/2023 Sheepdog CrossFit None 5 Rounds for time, or not:
5 Bar Muscle-ups
15/10 Calories, Air Bike

-Rest 5:00, then...

5 Rounds for time, or not:
6 Power Snatch, 115/75
12 Knees-to-elbows
18/12 Calories, Air Bike		 29m 44s
Performed as RX
Jonathan Schabruch 08/10/2023 Sheepdog CrossFit None In a 15-minute window:
600m Assault Bike or 250m Row
10 Box Jumps, 24"/20"
1 Back Squat, 225/155
600m Assault Bike or 250m Row
10 Box Jumps, 24"/20"
2 Back Squats, 225/155
600m Assault Bike or 250m Row
10 Box Jumps, 24"/20"
3 Back Squats, 225/155
Etc, etc, etc...		 10 rounds 516 reps
Performed as RX
Jonathan Schabruch 08/11/2023 Sheepdog CrossFit None For time:
5 x 150m assault bike

3 x 1200m assault bike

1 x 2400m assault bike

*Rest as needed		 11m 05s
Performed as RX
Jonathan Schabruch 08/14/2023 Sheepdog CrossFit None For time:
1 Deadlift, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
2 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
3 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
4 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
5 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
6 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
7 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
8 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
9 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
10 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
Extra Instructions:
40' sandbag carry performed as a 40' shuttle (20' x 2 = 1 rep).		 18m 46s
Performed as RX
Jonathan Schabruch 08/15/2023 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
 10m 02s
Performed as RX
Jonathan Schabruch 08/16/2023 Sheepdog CrossFit None 5 rounds for time of:
7 Strict Ring Dips
14 GHD Sit-ups
21 Sumo Deadlift High-pulls, 32kg KB		 10m 40s
Performed as RX
Jonathan Schabruch 08/17/2023 Sheepdog CrossFit None 5 rounds:
Minute 1- 10 assault bike calories
Minute 2- Max DB front squats, 50# DBs
Minute 3- Rest		 105 reps
Performed as RX
Jonathan Schabruch 08/18/2023 Sheepdog CrossFit None 3 rounds of:
Row, 1000 m
80 Single Unders
40 Hollow Rocks
20 Pull-ups		 22m 52s
Performed as RX
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