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Athlete Date LocationSort Workout Name Description Results
Jonathan Schabruch 01/17/2024 Sheepdog CrossFit None For time:
20 x 10s on Assault Bike
Go every 30 seconds

Rest 5 minutes, then...

For time:
55 Strict Chest-to-bar Pull-ups
 8m 07s
Performed as RX
Jonathan Schabruch 01/19/2024 Sheepdog CrossFit None 3 Rounds for time of:
400m Run
40 Sit-ups
10 Back Squats, 65% 1RM		 12m 19s
Performed as RX
Jonathan Schabruch 01/20/2024 Sheepdog CrossFit None 21-15-9 reps for time of:
Devil Press, 35's/25's
Pull-ups		 7m 49s
Performed as RX
Jonathan Schabruch 01/22/2024 Sheepdog CrossFit None 3 Rounds for time, or not:
1000m Row
50 ft. Overhead Kettlebell Lunge, R-arm
50 ft. Overhead Kettlebell Lunge, L-arm

55 lb KB		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 01/23/2024 Sheepdog CrossFit None Every 3 mins for 30 mins:
Alternating between
12 Assault Bike Calories
12 Row Calories 		4m 05s
Performed as RX
Jonathan Schabruch 01/24/2024 Sheepdog CrossFit None 7 rounds of:
7 Box Jumps, 24 in
7 Power Cleans, 115 lbs
7 Push Press, 115 lbs
7 Chest-to-bar Pull-ups		 12m 29s
Performed as RX
Jonathan Schabruch 01/26/2024 Sheepdog CrossFit None 5 Rounds for time:
15 Russian Kettlebell Swings, 70/53
15 Burpees		 8m 14s
Performed as RX
Jonathan Schabruch 01/26/2024 Sheepdog CrossFit None Bench press 5-5-5-5-5 195-195-195-195-195 lbs
Performed as RX
Jonathan Schabruch 01/27/2024 Sheepdog CrossFit None Front squat 1-1-1-1-1-1-1 185-195-205-215-225-235-245 lbs
Performed as RX
Jonathan Schabruch 01/29/2024 Sheepdog CrossFit None 50 Assault Bike Calories
50 Deadlifts, 185 lbs
50 Row Calories
50 Strict Pull-ups
50 Assault Bike Calories
50 Knees-to-elbows
50 Row Calories		 31m 26s
Performed as RX
Jonathan Schabruch 01/30/2024 Sheepdog CrossFit None 10 rounds of:
15 Air Squats
5 Strict Handstand Push-ups
15 Air Squats
5 Ring Dips		 10 rounds 0 reps
Performed as RX
Jonathan Schabruch 01/31/2024 Sheepdog CrossFit None 2 x 400m run
2 x 1200m assault bike
2 x 500m row		 0m 01s
Performed as RX
Jonathan Schabruch 02/01/2024 Sheepdog CrossFit None Bench press 12-10-8-6-4-2-4-6-7-9-9 155-175-185-195-205-225-205-195-185-175-165 lbs
Performed as RX
Jonathan Schabruch 02/02/2024 Sheepdog CrossFit None Squat clean 2-2-2-2-2-2-2 165-175-185-195-205-210-205 lbs
Performed as RX
Jonathan Schabruch 02/03/2024 Sheepdog CrossFit None 5 rounds of:
50 Double Unders
15 Push Press, 75 lbs
10 Toes-to-bars		 8m 01s
Performed as RX
Jonathan Schabruch 02/05/2024 Sheepdog CrossFit None 3 rounds, alternating full rounds with a partner of:
10 Bar Muscle-ups
15 Thrusters, 115 lbs
20 Assault Bike Calories
 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 02/06/2024 Sheepdog CrossFit None Deadlift 3-3-3-3-3 275-295-315-315-315 lbs
Performed as RX
Jonathan Schabruch 02/07/2024 Sheepdog CrossFit None 20 Bench Press, 195 lbs
20 Bench Press, 175 lbs
20 Bench Press, 155 lbs
Run 200m every time you rack the bar. 		60 reps
Performed as RX
Jonathan Schabruch 02/08/2024 Sheepdog CrossFit None 60 Assault Bike Calories
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups		 1 rounds 0 reps
Performed as RX
Jonathan Schabruch 02/09/2024 Sheepdog CrossFit None 5 rounds of:
70 Double Unders
10 Double Dumbbell Box Step-ups, 35 lbs, 20 in
10 Double Dumbbell Box Step-ups, 35 lbs, 20 in
30 Hollow Rocks
15 Strict Pull-ups		 5 rounds 0 reps
Performed as RX
Jonathan Schabruch 02/10/2024 Sheepdog CrossFit None Hang Power Snatch
5-5-5-3-3-3-1-1-1		 115-125-130-135-140-140-155-155-155 lbs
Performed as RX
Jonathan Schabruch 02/12/2024 Sheepdog CrossFit None 10 down to 1 reps for time, or not:
Back Squat, 50% of 1RM

*After each set of squats run 200m & do 20 push-ups		 19m 54s
Performed as RX
Jonathan Schabruch 02/14/2024 Sheepdog CrossFit None 15-12-9-6-3 reps of:
Power Snatch, 95 lbs
Burpee		 5m 57s
Performed as RX
Jonathan Schabruch 02/15/2024 Sheepdog CrossFit None Establish 1 rep max bench press. 225-235-245 lbs
Performed as RX
Jonathan Schabruch 02/15/2024 Sheepdog CrossFit None Bench press 2-5-8 reps 225-205-185 lbs
Performed as RX
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