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Athlete Date LocationSort Workout Name Description Results
Andrea Schabruch 01/21/2013 Sheepdog CrossFit None 5 Rounds for Reps

30s knees to chest
30s power snatch, 12# bar
30s OHS, 12# bar
30s rest		 158 reps
Performed as RX
Andrea Schabruch 02/01/2013 Sheepdog CrossFit None 100 burpee box jumps, 20" box 19m 10s
Performed as RX
Andrea Schabruch 03/05/2013 Sheepdog CrossFit None 10 FS, 45# bar
20 24" box jumps
30 15# kb swings
40 20# thrusters		 5m 49s
Performed as RX
Andrea Schabruch 04/07/2013 Sheepdog CrossFit Gordon 5 RFT

Run 400m
7 squat cleans, 15#dbs
5 burpee box jumps, 20" box		 25m 19s
Performed as RX
Andrea Schabruch 04/10/2013 Sheepdog CrossFit None 21-18-15-12-9-6-3

squats
sit ups
good mornings w/ PVC
flutter kicks (2 kicks=1 rep)		 12m 00s
Performed as RX
Andrea Schabruch 04/12/2013 Sheepdog CrossFit None 3 RFT

30 lunges
30 squats
30 back ext		 12m 15s
Performed as RX
Andrea Schabruch 05/15/2013 Sheepdog CrossFit None 21-15-9

95# DL
20" box jumps		 7m 32s
Performed as RX
Andrea Schabruch 05/17/2013 Sheepdog CrossFit None For Time:

Run 400m
21 thrusters, 15# dbs
Run 400m
15 thrusters
Run 400m
9 thrusters		 10m 35s
Performed as RX
Andrea Schabruch 05/28/2013 Sheepdog CrossFit None Strength

Hang power clean/split jerk

7x1		 45-50-55-60-60-65-70 lbs
Performed as RX
Andrea Schabruch 05/30/2013 Sheepdog CrossFit Helen 3 RFT

Run 400m
21 kb swings, 25# dbs
12 jumping pull ups		 11m 59s
Workout Scaled
Andrea Schabruch 05/31/2013 Sheepdog CrossFit None 10 min AMRAP

5 DL, 2 pd kb
10 box jumps, 20"
15 push ups		 5 rounds 8 reps
Performed as RX
Andrea Schabruch 06/03/2013 Sheepdog CrossFit None Strength

15 min FS max		 55-65-85-95-105(f)-100-105 lbs
Performed as RX
Andrea Schabruch 06/19/2013 Sheepdog CrossFit None For Time

30 thrusters, 45# bar
30 jumping pull ups
30 lunges (both legs=1 rep)
30 one arm snatches, 25# dbs		 9m 11s
Performed as RX
Andrea Schabruch 06/23/2013 Sheepdog CrossFit None 15 min AMRAP

15 SDHP, 25#db
15 push ups		 8 rounds 15 reps
Performed as RX
Andrea Schabruch 07/10/2013 Sheepdog CrossFit None 30-20-10

Front squats, 45# bar
burpees		 10m 28s
Performed as RX
Andrea Schabruch 08/12/2013 Sheepdog CrossFit None 5 RFT

Run 200m
10 tire flips

 13m 13s
Performed as RX
Andrea Schabruch 08/14/2013 Sheepdog CrossFit None 3 RFT

50 single unders
20 OH lunges, 10# dbs
15 burpees		 9m 27s
Performed as RX
Andrea Schabruch 08/17/2013 Sheepdog CrossFit None 15 3 position C & J
45-55-65-70-75

3 RFT

20 assisted pistols
15 knees to chest
10 inverted shoulder touches		 6m 13s
Performed as RX
Andrea Schabruch 09/06/2013 Sheepdog CrossFit None 1RM Back Squat, 115#

8 min AMRAP

15 front squats, 45# bar
12 v ups
9 push jerks, 45# bar		 3 rounds 2 reps
Performed as RX
Andrea Schabruch 09/29/2013 Sheepdog CrossFit None For Time

30 v ups
20 push press, 20# dbs
20 v ups
10 pp
10 v ups
5 pp		 6m 10s
Performed as RX
Andrea Schabruch 10/02/2013 Sheepdog CrossFit Fran 21-15-9

Thrusters, 45# bar
Pull ups, banded		 8m 20s
Workout Scaled
Andrea Schabruch 11/25/2013 Sheepdog CrossFit None 15 min 2RM hang clean + 1 split jerk
80#

15 min AMRAP

5 ring rows
10 hand release pu
15 squats		 13 rounds 6 reps
Performed as RX
Andrea Schabruch 11/30/2013 Sheepdog CrossFit None 3/6 FS/BS, 75#

4 RFT
Run 200m
10 burpees		 7m 31s
Performed as RX
Andrea Schabruch 12/04/2013 Sheepdog CrossFit None 21-15-9

DL, 75#
hand release pu
 3m 13s
Performed as RX
Andrea Schabruch 01/27/2014 Sheepdog CrossFit None 4x5 BS @ 75%, 95#

20 min AMRAP

20 db swings, 15# dbs
10 db push press (left)
10 db push press (right)
20 step ups w/ dbs, 20" box		 5 rounds 44 reps
Performed as RX
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