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Athlete Date LocationSort Workout Name Description Results
Jonathan Schabruch 11/14/2023 Sheepdog CrossFit None 4 rounds of:
Run, 400 m
3 Rope Climbs, 15 ft
20 GHD Sit-ups
10 Ring Dips		 17m 16s
Performed as RX
Jonathan Schabruch 11/15/2023 Sheepdog CrossFit None 3 rounds, each round for time, of:
50 Double Unders
30 Wall Balls, 20 lbs, 10 ft
10 Clean & Jerks, 165 lbs
Resting 5 mins between each round.		 12m 46s
Performed as RX
Jonathan Schabruch 11/17/2023 Sheepdog CrossFit None 10 rounds of:
5 Deadlifts, 205 lbs
5 Strict Handstand Push-ups
5 Strict Chest-to-bar Chin-ups		 10 rounds 0 reps
Performed as RX
Jonathan Schabruch 11/20/2023 Sheepdog CrossFit Ingrid 10 rounds for time, or not:
3 Power Snatches, 135/95
3 Bar-over Burpees

Lateral burpees 		9m 19s
Performed as RX
Jonathan Schabruch 11/21/2023 Sheepdog CrossFit None 3 x 800m run 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 11/22/2023 Sheepdog CrossFit None For time:
10 Front Squats, bodyweight
20 Box Jumps, 30"/24"

For time:
10 Front Squats, bodyweight
35/25 Calories, Air Bike

For time:
10 Front Squats, bodyweight
50 Toes-to-bar

*Rest 3 minutes between workouts		 8m 43s
Performed as RX
Jonathan Schabruch 11/24/2023 Sheepdog CrossFit None E3MOM x 21 min of:
5 Power Cleans		 165-165-165-165-165-165-175 lbs
Performed as RX
Jonathan Schabruch 11/25/2023 Sheepdog CrossFit None Amrap 30 minutes of:
2000m Row
35 Thrusters, 75/55
15 Ring Muscle-ups
 1 rounds 2045 reps
Performed as RX
Jonathan Schabruch 11/27/2023 Sheepdog CrossFit None 7 Rounds for time of:
200m Shuttle Run (50m x 4)
10 Devil Press

Men: Two 35-lb. Dumbbells		 15m 44s
Performed as RX
Jonathan Schabruch 11/28/2023 Sheepdog CrossFit None For time:
30 Pull-ups
1200m, Air Bike
-Rest 3:00-
25 Pull-ups
1200m, Air Bike
-Rest 3:00-
20 Pull-ups
1200m, Air Bike
-Rest 3:00-
15 Pull-ups
1200m, Air Bike
-Rest 3:00-
10 Pull-ups
1200m, Air Bike		 24m 49s
Performed as RX
Jonathan Schabruch 11/29/2023 Sheepdog CrossFit 2010 Northwest Regional Event 1 Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders		 3m 49s
Performed as RX
Jonathan Schabruch 12/01/2023 Sheepdog CrossFit None 20:00 AMRAP:
Row, 500 m
5 Bench Press, 205 lbs		 4 rounds 500 reps
Performed as RX
Jonathan Schabruch 12/04/2023 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 56 reps
Performed as RX
Jonathan Schabruch 12/05/2023 Sheepdog CrossFit None 10-9-8-7-6-5 reps of:
Hang Power Snatch, 115 lbs
Box Jump, 24 in		 6m 21s
Performed as RX
Jonathan Schabruch 12/06/2023 Sheepdog CrossFit None As a 3 person team, 2 rounds of:
Run, 800 m
Assault Bike, 2400 m
Row, 1000 m

All working at the same time on a different exercise. Rotate when everyone is finished. 		25m 48s
Performed as RX
Jonathan Schabruch 12/07/2023 Sheepdog CrossFit None As a three person team:

Partner 1 -
150 Wall balls
60 burpee pull ups
30 clean and jerks, 155

Partner 2 -
4,000m row

Partner 3 -
Rest

Rotate every minute. 		16m 54s
Performed as RX
Jonathan Schabruch 12/08/2023 Sheepdog CrossFit None Power clean 3-3-3-3 reps
Front squat 2-2-2-2 reps
Squat clean 1-1-1-1 reps		 185-185-185-185 lbs
200-205-215-225 lbs
195-205-215-225 lbs
Performed as RX
Jonathan Schabruch 12/11/2023 Sheepdog CrossFit None Deadlift 8-8-8-8 235-255-275-300 lbs
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 12/13/2023 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 12/15/2023 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 10s
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 12/19/2023 Sheepdog CrossFit None EMOM 30 minutes of:
1 Squat Snatch		 135-145-155 lbs
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 12/28/2023 Sheepdog CrossFit None Death by Assault Bike Calories 13 rounds 10 reps
Performed as RX
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