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Athlete Date Sort Location Workout Name Description Results
Danny Cruz 01/25/2023 Sheepdog CrossFit None Every 3 mins for 30 mins:
12 Assault Bike Calories		 4m 09s
Performed as RX
Danny Cruz 03/06/2020 Sheepdog CrossFit Tommy Mack 2 rounds:
12 burpees
12 thrusters @115#
12 burpees
12 power snatches
12 burpees
12 push jerks
12 burpees
12 hanging squat cleans
12 burpees
12 overhead squats		 27m 49s
Workout Scaled
Danny Cruz 03/05/2020 Sheepdog CrossFit None 5 RFT

3 Power cleans 155#
6 Burpees
9 Wallballs		 6m 01s
Performed as RX
Danny Cruz 02/27/2020 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 10 reps
Performed as RX
Danny Cruz 01/07/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 16m 51s
Performed as RX
Danny Cruz 12/19/2019 Sheepdog CrossFit None 5 rounds for max reps:

1 minute sumo deadlift high pulls 95#
1 minute of push presses
1 minute of calorie row
Rest 1 minute		 218 reps
Performed as RX
Danny Cruz 12/17/2019 Sheepdog CrossFit Josh's Birthday WOD 3 rounds for time of:
12 Shoulder to Overhead, 175#
17 Kettlebell Swings, 55#
76 Single-unders
43 Air Squats 		14m 20s
Workout Scaled
Danny Cruz 12/12/2019 Sheepdog CrossFit None 20 minute AMRAP with a partner, alternating tasks:
20 Calorie Row
10 Hang Squat Cleans, 155#
10 Toes-to-bar 		7 rounds 27 reps
Workout Scaled
Danny Cruz 10/01/2019 Sheepdog CrossFit None 15 minute AMRAP:
3 Toe to bars
3 burpees
3 single DB snatch each arm @ 50#DB
 14 rounds 6 reps
Performed as RX
Danny Cruz 09/30/2019 Sheepdog CrossFit None 3 Rounds:
Row 500m
40 Air squats
30 situps
20 HR pushups
10 pullups		 20m 43s
Performed as RX
Danny Cruz 09/26/2019 Sheepdog CrossFit None 1200M RUN
60DU/130SU
50 Air Squats
40 Pull ups
30 AB MAT SITUPS
20 CLEAN AND JERK 115LBS
 19m 40s
Performed as RX
Danny Cruz 09/18/2019 Sheepdog CrossFit None AMRAP 15 minutes of:
9 Abmat Sit-ups
8 Push-ups, hand-release
7 Dumbbell Push Press
6 Pull ups

Men: Two 45-lb. Dumbbells
Women: Two 30-lb. Dumbbells		 7 rounds 14 reps
Performed as RX
Danny Cruz 03/19/2019 Sheepdog CrossFit None 21-15-9 For Time:

Toes to Bar
Wall Balls 20#
Hanging Power Snatch 75#		 10m 30s
Performed as RX
Danny Cruz 02/12/2019 Sheepdog CrossFit Dannys back 5 min amrap

5 hang power cleans @95
5 burpees over bar
5 knees to elbow
Rest 2 min

5 min amrap
5 hpc @115
5 bob
5 k2e
Rest 2 min

5 min amrap
5 hpc @135
5 bob
5 k2e
9 rounds 0 reps
Performed as RX
Danny Cruz 09/10/2018 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 reps for time of:
Sumo Deadlift High Pulls, 75#
Hand-release Push-ups
Push Press, 75#
Ring Dips
Kettlebell Swings, 55#
Burpees 		24m 34s
Performed as RX
Danny Cruz 08/06/2018 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 0 reps
Performed as RX
Danny Cruz 07/25/2018 Sheepdog CrossFit Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 5 rounds 28 reps
Performed as RX
Danny Cruz 07/11/2018 Sheepdog CrossFit Devil of Rahmadi V.2 Two person teams, 4 Rounds for Time:
8 Manmakers 50# DBs/Plank hold
20 Deadlifts 275#/Wall sits
24 Single arm thrusters 50# Dumb bell/Scissor kicks

Cash out- 500 Double Unders/Row

One partner doing reps, the other doing the paired static work. Cannot work on reps unless partner is also performing the static work. Split reps as desired. No required distance on the row.		 33m 35s
Performed as RX
Danny Cruz 05/18/2018 Sheepdog CrossFit None EMOM for 20 minutes
Minute 1: Push-press for reps @ 115#
Minute 2: Dumbell Bear Crawls @ 35#
Minute 3: Row for Calories
Minute 4: Rest

Dumbell Bear Crawls are counted as a rep for every foot of distance.		 476 reps
Performed as RX
Danny Cruz 02/13/2018 Sheepdog CrossFit None Power Clean 135# 1,2,3,4,5,6,7,8,9,10

Complete the following after each round:
5 Pull-ups
10 Push-ups
15 Sit-ups		 22m 07s
Performed as RX
Danny Cruz 02/13/2018 Sheepdog CrossFit Incredible Hulk 20' AMRAP
5 DL
5 Hang Clean
5 Front Squat
5 Push Press
5 Back Squat
(115/75)		 8 rounds 5 reps
Performed as RX
Danny Cruz 01/23/2018 Sheepdog CrossFit None 4 Rds for time of:
Run 400 meters and then, 3 Rds of Cindy:
5 pull-ups
10 HR Push-Ups
15 Air Squats		 23m 05s
Performed as RX
Danny Cruz 01/17/2018 Sheepdog CrossFit Balboa 4 Rounds

100 Jumpropes (SU)
Run 400m
10 Burpees (PVC)		 18m 17s
Performed as RX
Danny Cruz 01/12/2018 Sheepdog CrossFit None 4 Rounds for time:
15 Push Press @ 75#
15 Calorie Row
15 Wall balls
15 Sumo Deadlift High Pulls @ 75#
15 Box Jumps 20"		 21m 55s
Performed as RX
Danny Cruz 01/11/2018 Sheepdog CrossFit None 15 min AMRAP

5 deadlifts at 225#
15 hand release pushups
10 box jumps 24		 7 rounds 15 reps
Performed as RX
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