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Athlete Date Sort Location Workout Name Description Results
Travis Devinny 04/28/2015 Sheepdog CrossFit None EMOM 8 MIN
2 HANGING POWER CLEAN+2 FRONT SQUATS+2 HANGING SQUAT CLEANS+1 PUSH JERK @135.

THEN

3 ROUNDS
21 PULLUPS
15 RING DIPS
9 DEAD LIFTS @135.		 15m 17s
Performed as RX
Travis Devinny 04/24/2015 Sheepdog CrossFit None ROW 500
50 - 20'' BOX JUMPS
50 SIT UPS
50 JUMPING PULL UPS
50 BACK EXTENTIONS
50 DIPS
20 TURKISH GET UPS 20#
 26m 48s
Performed as RX
Travis Devinny 04/22/2015 Sheepdog CrossFit None EMOM for 6 minutes:
7 Overhead squats

Immediately after that,

10 minute AMRAP:
10 Hanging Power Cleans
15 Burpee Box Jumps

Use same weight for OH squats and cleans.		 3 rounds 2 reps
Performed as RX
Travis Devinny 04/17/2015 Sheepdog CrossFit Invictus 150417 A.
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from April 1, 2015? Goal is to either go heavier today, or take two extra steps per set.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Goal is to establish todays 5-RM.

C.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds		 225 lbs
Performed as RX
Travis Devinny 04/15/2015 Sheepdog CrossFit Invictus 150415 A.
Three sets of:
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

B.
Four sets for max calories/reps of:
60 seconds of Double Unders
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24"/20")
Rest 60 seconds		 181 reps
Performed as RX
Travis Devinny 04/14/2015 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 36m 04s
Performed as RX
Travis Devinny 04/13/2015 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 31s
Performed as RX
Travis Devinny 04/07/2015 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 15m 14s
Performed as RX
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