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Athlete Date LocationSort Workout Name Description Results
Jonathan Schabruch 08/19/2023 Sheepdog CrossFit None 6 rounds of:
10 Front Rack Reverse Lunges, 135 lbs
10 Strict Chin-ups		 6 rounds 0 reps
Performed as RX
Jonathan Schabruch 08/21/2023 Sheepdog CrossFit Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 14 rounds 0 reps
Performed as RX
Jonathan Schabruch 08/22/2023 Sheepdog CrossFit None 3 Rounds of:
60 Air Squats
30 GHD Sit-ups / V-ups
1500m Row		 27m 21s
Performed as RX
Jonathan Schabruch 08/28/2023 Sheepdog CrossFit None 3 intervals, each for time of:
10 Deadlifts, 225
800m Run

*Rest 4 minutes between intervals.		 12m 40s
Performed as RX
Jonathan Schabruch 08/29/2023 Sheepdog CrossFit None Not for time:
3:00 L-sit
150 Push-ups
300 Double-unders
75 Strict Pull-ups

*break up the work in any manner you choose		 22m 34s
Performed as RX
Jonathan Schabruch 08/31/2023 Sheepdog CrossFit None 42 Wall Balls, 20 lbs, 10 ft
21 Hang Power Snatches, 95 lbs
30 Wall Balls, 20 lbs, 10 ft
15 Hang Power Snatches, 95 lbs
18 Wall Balls, 20 lbs, 10 ft
9 Hang Power Snatches, 95 lbs		 9m 36s
Performed as RX
Jonathan Schabruch 09/01/2023 Sheepdog CrossFit None 7 Rounds for time of:
200m Shuttle Run (50x4)
7 Push Press, 60%
14 V-ups
7 Pull-ups

Rest 3 minutes, then...

For time:
1 Mile run		 31m 47s
Performed as RX
Jonathan Schabruch 09/02/2023 Sheepdog CrossFit None Establish heaviest weight on the following complex:

1 squat snatch + 1 hang snatch + 2 overhead squats		 95-135-145-155-160 lbs
Performed as RX
Jonathan Schabruch 09/04/2023 Sheepdog CrossFit None 4 Rounds for time, or not:
400m Run
12 Strict Pull-ups
15 Dumbbell Front Rack Lunge, 35#
30 Sit-ups		 4 rounds 0 reps
Performed as RX
Jonathan Schabruch 09/05/2023 Sheepdog CrossFit None Power Snatch

5-5-5-3-3-3-1-1-1		 95-115-125-135-135-135-145-155-165 lbs
Performed as RX
Jonathan Schabruch 09/06/2023 Sheepdog CrossFit None For time:
1200m Run
50 Hollow Rocks
40 Kettlebell Swings, 53/35
30 Ring Dips
800m Run
40 Hollow Rocks
30 Kettlebell Swings, 53/35
20 Ring Dips
400m Run
30 Hollow Rocks
20 Kettlebell Swings, 53/35
10 Ring Dips		 21m 28s
Performed as RX
Jonathan Schabruch 09/07/2023 Sheepdog CrossFit Legion Minutes 1/3 - Max Air Bike Calories
Minutes 2/4 - Max Wall Balls		 80 reps
Performed as RX
Jonathan Schabruch 09/07/2023 Sheepdog CrossFit Gambit 10 minute AMRAP as a 3 person team:
15 toes to bar
10 bar facing burpees
5 power cleans, 165#		 8 rounds 5 reps
Performed as RX
Jonathan Schabruch 09/08/2023 Sheepdog CrossFit None Back Squat
8-8-8-8		 185-205-215-225 lbs
Performed as RX
Jonathan Schabruch 09/11/2023 Sheepdog CrossFit None 5 Rounds for time:
20 GHD Sit-ups
10 Shoulder Press, 60% 1RM		 13m 35s
Performed as RX
Jonathan Schabruch 09/12/2023 Sheepdog CrossFit None 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee		 18m 56s
Performed as RX
Jonathan Schabruch 09/14/2023 Sheepdog CrossFit None Team of three
5 Rounds for time of:
Station 1: Air Bike 10/8 calories
Station 2: 10/8 Burpees
Station 3: Rest

Rest 5 minutes

5 Rounds for time of:
Station 1: Air Bike 5/4 calories
Station 2: 5/4 Burpees
Station 3: Rest

Each partner starts at a different station and rotates through all stations until all team members have completed the subscribed rounds. Team members rotate when the last member has completed their work. 		20m 23s
Performed as RX
Jonathan Schabruch 09/15/2023 Sheepdog CrossFit None 3 rounds of:
Assault Bike, 600 m
6 Front Squats, 165 lbs
Assault Bike, 600 m
9 Strict Knees-to-elbows
Assault Bike, 600 m
12 Ring Rows		 17m 56s
Performed as RX
Jonathan Schabruch 09/18/2023 Sheepdog CrossFit None Each for time:
Assault bike 2400m
Row 1000m
Run 800m

Rest as needed 		10m 39s
Performed as RX
Jonathan Schabruch 09/19/2023 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 12m 42s
Performed as RX
Jonathan Schabruch 09/20/2023 Sheepdog CrossFit None 15:00 AMRAP:
30 Double Unders
5 Chest-to-bar Pull-ups
10 Push-ups
5 Toes-to-bars
10 Push-ups		 9 rounds 23 reps
Performed as RX
Jonathan Schabruch 09/21/2023 Sheepdog CrossFit None 20 Minute AMRAP
4 Power Cleans @135#
8 Wall Balls 20#
12 Box Jump Overs 24
1200M Air-bike		 5 rounds 444 reps
Performed as RX
Jonathan Schabruch 09/22/2023 Sheepdog CrossFit None For max reps:
2:00 of Clean & Jerks, 155/105
2:00 of Rest
2:00 of Clean & Jerks, 135/95
2:00 of Rest
2:00 of Clean & Jerks, 115/75		 49 reps
Performed as RX
Jonathan Schabruch 09/25/2023 Sheepdog CrossFit None With a partner:
Run, 1 mi
30 Back Squats, 185 lbs
L-Sit, 2 mins
30 Bar Muscle-ups
Run, 1 mi

Partition as desired. One working at a time. 		21m 37s
Performed as RX
Jonathan Schabruch 09/26/2023 Sheepdog CrossFit None Every 3 mins for 30 mins:
12 Assault Bike Calories		 5m 21s
Performed as RX
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