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Athlete Date LocationSort Workout Name Description Results
Andrea Schabruch 03/03/2014 Sheepdog CrossFit None Strength

1RM Clean & Jerk		 65-75-80-85-90-95(clean only) lbs
Performed as RX
Andrea Schabruch 03/04/2014 Sheepdog CrossFit None 3 RFT

Run 400m
12 SDHP, 25# db
12 KB swings, 25# db		 10m 18s
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
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 04/14/2015 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 04/15/2015 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 04/22/2015 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 04/24/2015 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 04/28/2015 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 05/07/2015 Sheepdog CrossFit None Bench Press 3-3-3-3-3 225, 235, 255, 265(2), 245 lbs
Performed as RX
Travis Devinny 05/07/2015 Sheepdog CrossFit CrossFit.com 121215 Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit pushups, hands on 25 pound plates
15 Box jumps, 24" box		 3 rounds 37 reps
Performed as RX
Travis Devinny 05/11/2015 Sheepdog CrossFit None Deadlift 1-1-1-1-1 305-365-405-425-435 lbs
Performed as RX
Travis Devinny 05/11/2015 Sheepdog CrossFit None 15 min AMRAP:
5 Thrusters @ 95#
10 KB Swings @ 55#
15 Burpees		 4 rounds 27 reps
Performed as RX
Travis Devinny 05/12/2015 Sheepdog CrossFit None Weighted Dip 1-1-1-1-1 35-70-105-105-105 lbs
Performed as RX
Travis Devinny 05/12/2015 Sheepdog CrossFit None 3 Rounds:
Run 800m
15 Toes to bar
12 Burpee		 26m 30s
Performed as RX
Travis Devinny 05/18/2015 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 20s
Performed as RX
Travis Devinny 05/19/2015 Sheepdog CrossFit None 20 MIN AMRAP
1 BEAR COMPLEX (CLEAN, FRT SQ, PP, BACK SQ, PP) #95

FOLLOWED BY 3 RDS OF CINDY
5 PULL UPS, 10 SITUPS, 15 AIR SQUATS)		 3 rounds 7 reps
Performed as RX
Travis Devinny 05/27/2015 Sheepdog CrossFit None 21-15-9:
Burpees
Sumo Deadlift High Pulls @75#
Squat Cleans @75#
Abmat Situps		 18m 33s
Performed as RX
Travis Devinny 05/29/2015 Sheepdog CrossFit None ST1
A) 75 power snatch 95#
B) 10 Dips

ST2
A) 75 box jumps 24"
B) 5 burpees over bar

ST3
A) 75 SDHP 95#
B) 10 T2B

ST4
A) 75 KBS 55#
B) 10 Push ups		 17m 17s
Performed as RX
Travis Devinny 06/01/2015 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 6 reps
Performed as RX
Travis Devinny 06/02/2015 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 50s
Performed as RX
Travis Devinny 06/04/2015 Sheepdog CrossFit Invictus 150604 A. Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets

B.
Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)		 19m 58s
Performed as RX
Travis Devinny 06/09/2015 Sheepdog CrossFit None Power Clean 3-3-3-3-3

 155-175-195-205-175 lbs
Performed as RX
Travis Devinny 06/09/2015 Sheepdog CrossFit None Two partner Team workout

20 minute AMRAP for total reps:
Partner 1 - Wallballs
Partner 2 - 5 KB Swings @ 55#
Switch EMOM

Team total is number of wallballs completed. 1 burpee for every rep under 300 at the end of the workout.		 315 reps
Performed as RX
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