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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 03/28/2023 CFSF Slam Shot Tabata! Tabata!
Ball slams, 20/16
Wall ball shots
Tire slams		 195 reps
Workout Scaled
Christopher Albert 03/27/2023 CFSF Endurance 6 rounds each for time:
250 meter row
Rest as needed between rounds 		0m 51s
Performed as RX
Christopher Albert 03/24/2023 CFSF Triple Three 3 rounds for reps:
3:00 AMReP
5 Burpees
7 Box jumps, 20
9 Airsquats
1:00 rest between rounds 		97 reps
Performed as RX
Christopher Albert 03/23/2023 CFSF 0545 20 rounds for time:
5 Walking lunges
5 Push-ups 		20m 45s
Performed as RX
Christopher Albert 03/22/2023 CFSF A Quarter Cindy 5:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats 		3 rounds 2 reps
Workout Scaled
Christopher Albert 03/22/2023 CFSF Strength Shoulder press
1-1-1-1-1		 85 lbs
Performed as RX
Christopher Albert 03/21/2023 CFSF Strength Deadlift
3-3-3-3-3		 315 lbs
Performed as RX
Christopher Albert 03/17/2023 CFSF It Itches 12:00 AMRAP
5 Burpees
25 Double unders		 4 rounds 4 reps
Workout Scaled
Christopher Albert 03/15/2023 CFSF XLs12 12:00 AMRAP
9 Box jumps, 24/20
6 Push press, 95/65
3 Toes to bar		 5 rounds 16 reps
Workout Scaled
Christopher Albert 03/14/2023 CFSF Signal 9 3 rounds for time:
500 meter row
50 Squats
30 Hip extensions 		20m 25s
Performed as RX
Christopher Albert 03/13/2023 CFSF Med Ball Hello 2 rounds for time:
21 Wall ball shots, 20/16
15 Med ball slams
9 Med ball cleans
200 meter Med ball run		 13m 38s
Workout Scaled
Christopher Albert 03/09/2023 CFSF Strength Shoulder press
3-3-3-3-3		 95 lbs
lbs
Performed as RX
Christopher Albert 03/08/2023 CFSF Endurance 6 rounds each for time:
200 meter run
Rest as needed between rounds 		0m 50s
Performed as RX
Christopher Albert 03/07/2023 CFSF Overdrive For time:
150 Step-ups, 20 box
*Start with 2 Burpees and perform two Burpees every minute.		 012m 34s
Performed as RX
Christopher Albert 03/06/2023 CFSF Antipolis Three rounds for time:
7 Deadlifts, 185/135
12 Ring rows
15 Knees to elbows 		10m 42s
Performed as RX
Christopher Albert 03/03/2023 CFSF Bean Farts For time:
800 meter run
50 Sit-ups
800 meter run		 14m 46s
Performed as RX
Christopher Albert 03/02/2023 CFSF Chow Fun For time:
21 calorie Row
9 Burpees
15 calorie Row
15 Burpees
9 calorie Row
21 Burpees 		9m 52s
Performed as RX
Christopher Albert 03/01/2023 CFSF Clean Runs 10:00 AMRAP
2 Cleans, 135/95
20 Sit-ups
200 meter run		 3 rounds 23 reps
Workout Scaled
Christopher Albert 02/24/2023 CFSF M.X2.q 21-15-9 reps for time:
Pull-ups
Box jumps, 24/20		 10m 42s
Workout Scaled
Christopher Albert 02/23/2023 CFSF Death by Deadlifts With a continuously running clock, one rep on the first minute, two reps on the second, three reps on the third minute, until reps cannot be made within the minute.
255/155		 75 reps
Workout Scaled
Christopher Albert 02/22/2023 CFSF Strength Back -OR- Front squat
3-3-3-3-3		 155 lbs
Performed as RX
Christopher Albert 02/21/2023 CFSF Recon 9:00 AMReP
Kettlebell swings, 53/35
Toes to bar
*Athlete will perform 3 reps of each exercise, then six, then nine until time expires.		 87 reps
Workout Scaled
Christopher Albert 02/17/2023 CFSF Strength Shoulder press
3-3-3-3-3		 95 lbs
Performed as RX
Christopher Albert 02/16/2023 CFSF Boom, Pow 7-6-5-4-3-2-1 reps of:
Dips
Deadlifts, 185/105
Pull-ups
Front squat, 115/65
Loaded sit-ups, 20/16		 19m 14s
Workout Scaled
Christopher Albert 02/15/2023 CFSF CrossFit Open 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps		 2 rounds 4 reps
Workout Scaled
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