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Athlete Date Sort Location Workout Name Description Results
Christina ODell 06/03/2024 CFSF Sticky Patch For time:
21 calorie row
9 Thrusters, 95/65
15 calorie row
15 Thrusters
9 calorie row
21 Thrusters		 12m 38s
Workout Scaled
Christina ODell 05/25/2024 CFSF Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 53m 08s
Workout Scaled
Christina ODell 05/21/2024 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 14m 28s
Workout Scaled
Christina ODell 05/20/2024 CFSF EC 3 rounds for time:
400 meter run
21-15-9 reps of:
Kettlebell swings, 53/35
Pull-ups

Round one: 21 reps
Round two: 15 reps
Round three: 9 reps		 17m 32s
Workout Scaled
Christina ODell 05/15/2024 CFSF BM2 For time:
800 meter run
1000 meter row
800 meter run 		22m 21s
Performed as RX
Christina ODell 05/14/2024 CFSF Tabata Time! Tabata

Wall ball shots, 20/16
Ball slams, 20/16
Med ball clean, 20/16

2:00 rest between each Tabata 		135 reps
Performed as RX
Christina ODell 05/09/2024 CFSF Koko 10 meter Walking lunge
21 Pull-ups
21 Sit-ups
10 meter Walking lunge
15 Pull-ups
15 Sit-ups
10 meter Walking lunge
9 Pull-ups
9 Sit-ups 		6m 35s
Workout Scaled
Christina ODell 05/07/2024 CFSF Moonwalk 21-15-9 reps for time:
Sumo deadlift high pull, 95/65
Dips		 6m 38s
Workout Scaled
Christina ODell 04/29/2024 CFSF Light Beer Burps For time:
21 Knees to elbows
9 Kettlebell swings, 53/35
15 Knees to elbows
15 Kettlebell swings
9 Knees to elbows
21 Kettlebell swings 		6m 38s
Workout Scaled
Christina ODell 04/15/2024 CFSF Strength Deadlift
3-2-2-1-1-1		 135-165-185-205-215-225 lbs
Performed as RX
Christina ODell 04/09/2024 CFSF Johnnie Walker Black For time:
10 meters Walking lunges
21 Pull-ups
10 meters Walking lunges
15 Pull-ups
10 meters Walking lunges
9 Pull-ups		 4m 59s
Workout Scaled
Christina ODell 04/03/2024 CFSF Big Ang For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats 		11m 40s
Workout Scaled
Christina ODell 04/02/2024 CFSF Strength Deadlift
3-3-3-3-3		 135-155-175-185-200 lbs
Performed as RX
Christina ODell 03/28/2024 CFSF Deliverance Snatch For time:
1000 meter row
35 pound DB Snatch, 21 reps
750 meter row
35 pound DB Snatch, 15 reps
500 meter row
35 pound DB Snatch, 9 reps 		16m 47s
Workout Scaled
Christina ODell 03/27/2024 CFSF Woodpecker 3 rounds for time:
30 Sit-ups
25 Hip extensions 		8m 00s
Performed as RX
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