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Athlete Date Sort Location Workout Name Description Results
Travis Devinny 09/24/2015 Sheepdog CrossFit None 10 MIN AMRAP

5 THRUSTER @95
5 C2B PUL UPS

10 THRUSTER @95
10 C2B PUL UPS

15 THRUSTER @95
15 C2B PUL UPS

CONTINUE IN THIS PROGRESSION

 3 rounds 32 reps
Performed as RX
Travis Devinny 09/22/2015 Sheepdog CrossFit None Bench Press

1-1-1-1-1

245-275-300-275-275		 300 lbs
Performed as RX
Travis Devinny 09/22/2015 Sheepdog CrossFit None 20 Minute AMRAP

P1-Row (cal)
P2-5 Deadlift #135

Switch EMOM		 339 reps
Performed as RX
Travis Devinny 09/21/2015 Sheepdog CrossFit Heavy Grace 30 clean and jerk @185# 7m 10s
Performed as RX
Travis Devinny 09/21/2015 Sheepdog CrossFit None Back Squat

1-1-1-1-1-1		 405 lbs
Performed as RX
Travis Devinny 09/18/2015 Sheepdog CrossFit Invictus 150918 A.
Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats

Build to todays heaviest snatch balance + 3 overhead squats.

B.
For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30"/24")
9 Power Snatches (115/75 lbs)
9 Box Jumps (30"/24")
6 Power Snatches (115/75 lbs)
6 Box Jumps (30"/24")
Run 600 Meters		 9m 06s
Performed as RX
Travis Devinny 09/15/2015 Sheepdog CrossFit Invictus 150915 A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.		 108 reps
Performed as RX
Travis Devinny 09/14/2015 Sheepdog CrossFit Invictus 150914 A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 - 3 reps @ 80%
*Set 2 - 2 reps @ 85%
*Set 3 - 1 rep @ 90%
*Set 4 - 1 rep @ 93-95%
*Set 5 - 1 rep @ 97-99%
*Set 6 - 1 rep @ 102% or more

B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds		 191 reps
Performed as RX
Travis Devinny 09/11/2015 Sheepdog CrossFit Front Squat Front Squat
2-2-2-2-2

225-245-275-300-255		 300 lbs
Performed as RX
Travis Devinny 09/11/2015 Sheepdog CrossFit None 21-15-9

Burpees
SDHP @75#
Squat clean @75#
Sit ups		 18m 30s
Performed as RX
Travis Devinny 09/09/2015 Sheepdog CrossFit None 6 Rounds
1 Minute row for Calories
1 Minute Burpees
1 Minute KBS @ 55#
1 Minute Rest		 285 reps
Performed as RX
Travis Devinny 09/06/2015 Sheepdog CrossFit None Clean
1-1-1-1-1-1

175-205-225-235-240(f)-240(f)		 235 lbs
Performed as RX
Travis Devinny 09/01/2015 Sheepdog CrossFit None 3 Rounds

Run 400
21 SDHP @75#
12 Burpee over barbell		 16m 55s
Performed as RX
Travis Devinny 08/29/2015 Sheepdog CrossFit None 10 minute amrap

5 deadlifts @185
Run 100 yards		 11 rounds 0 reps
Performed as RX
Travis Devinny 08/26/2015 Sheepdog CrossFit None 25 min AMRAP
Partner Workout
P1 row 250M
P2
100 WB
75 situps w 35# db
50 thrusters @ 95#
25 T2B		 1 rounds 66 reps
Performed as RX
Travis Devinny 08/24/2015 Sheepdog CrossFit Deadlift Deadlift
1-1-1-1-1		 345-405-455-345-345 lbs
Performed as RX
Travis Devinny 08/24/2015 Sheepdog CrossFit None 2 person team 25 min amrap
20wb
20kbs @55#
20 sit-ups
20 jumping lunge
20 pull ups
20 ring dips
20 air squats
Run 400 together at 10 and 15 min		 3 rounds 86 reps
Performed as RX
Travis Devinny 08/21/2015 Sheepdog CrossFit Heavy Grace 185 pound Clean and Jerk, 30 reps 9m 35s
Performed as RX
Travis Devinny 08/19/2015 Sheepdog CrossFit None 12 Minute AMRAP

1 Hang clean @115
1 Front Squat @115
1 Shoulder 2 overhead @115

5 burpees each time bar is put down		 40 rounds 0 reps
Performed as RX
Travis Devinny 08/18/2015 Sheepdog CrossFit None 5 Rounds

7 Squat Cleans @ 155
14 KBS @ 55		 14m 05s
Performed as RX
Travis Devinny 08/14/2015 Sheepdog CrossFit CrossFit.com 120825 30 rounds for time of:
Row 30 seconds
Rest 30 seconds

Post distance to comments.		 4,229 m
Performed as RX
Travis Devinny 08/13/2015 Sheepdog CrossFit None 6 ROUNDS

1O SQUATS
10 HR PUSH UPS
10 SITUPS		 7m 05s
Performed as RX
Travis Devinny 08/12/2015 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 4m 53s
Performed as RX
Travis Devinny 08/11/2015 Sheepdog CrossFit None 15 minute amrap
5 thruster @ 95
10 kbs @55
15 burpees 		5 rounds 23 reps
Performed as RX
Travis Devinny 08/07/2015 Sheepdog CrossFit None 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Front squat @ 135#
Dead lift @135#		 9m 37s
Performed as RX
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