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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 02/14/2023 CFSF Core Crush 9:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise in the first round, then two, then three, until time expires.
*Athlete will perform one Burpee between rounds.		 128 reps
Performed as RX
Christopher Albert 02/13/2023 CFSF Don Juan For time:
21 Deadlifts, 225/135
9 Burpees
15 Deadlifts
15 Burpees
9 Deadlifts
21 Burpees 		13m 06s
Workout Scaled
Christopher Albert 02/10/2023 CFSF Strength Front squat
3-3-3-3-3		 145 lbs
lbs
Performed as RX
Christopher Albert 02/08/2023 CFSF Mountain 11-10-9-8-7-6-5-4-3-2 reps of:
Deadlift, 185/125
Loaded sit-ups, 20/16		 14m 20s
Performed as RX
Christopher Albert 02/07/2023 CFSF R&R 3 rounds for time:
500 meter row
7 Burpees
400 meter run		 21m 05s
Performed as RX
Christopher Albert 02/02/2023 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 15m 26s
Workout Scaled
Christopher Albert 02/01/2023 CFSF Junkyard Dog For time:
21-15-9 reps of:
Wall ball shots, 20/16
Burpees 		11m 10s
Workout Scaled
Christopher Albert 01/31/2023 CFSF Strength Back squat
3-2-2-1-1-1		 175 lbs
Performed as RX
Christopher Albert 01/27/2023 CFSF Clean and Lube 4 rounds for time:
10 Push press, 135/95
200 meter run		 10m 16s
Workout Scaled
Christopher Albert 01/26/2023 CFSF Endurance Row Repeats
8 rounds each for time:
200 meter row
Rest as needed between rounds. Your score is the fastest 200 rowed.
*:10 second differential for all rounds*		 0m 41s
Performed as RX
Christopher Albert 01/25/2023 CFSF Death by Deadlift Perform one Deadlift every minute on the minute, increasing reps by one until the reps cannot be made within the minute. 115 reps
Performed as RX
Christopher Albert 01/18/2023 CFSF Strength Deadlift
3-2-2-1-1-1		 350 lbs
lbs
Performed as RX
Christopher Albert 01/17/2023 CFSF Cheese 3 rounds for time:
21 Sit-ups
15 Box jumps, 24/20
9 Wall ball shots, 20/16		 10m 06s
Workout Scaled
Christopher Albert 01/11/2023 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 17m 40s
Workout Scaled
Christopher Albert 01/11/2023 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 17m 40s
Workout Scaled
Christopher Albert 01/10/2023 CFSF Tarzan X For time:
400 meter run
15 Burpees
400 meter run		 7m 42s
Performed as RX
Christopher Albert 01/09/2023 CFSF Pan For time:
500 meter row
15 Deadlifts, 225/135
500 meter row 		7m 30s
Workout Scaled
Christopher Albert 01/06/2023 CFSF Strength Back -OR- Front squat
3-3-3-3-3		 115 lbs
Performed as RX
Christopher Albert 01/03/2023 CFSF Endurance 2000 meter row 9m 10s
Performed as RX
Christopher Albert 01/03/2023 CFSF Endurance 2 One mile run 13m 32s
Performed as RX
Christopher Albert 12/30/2022 CFSF Strength Deadlift
5-5-5-5-5		 255 lbs
Performed as RX
Christopher Albert 12/29/2022 CFSF Strength Shoulder Press
3-3-3-3-3
*Athlete will perform a 300 foot Farmers Carry between rounds. 53/35		 95 lbs
Performed as RX
Christopher Albert 12/28/2022 CFSF No Name #13 7:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise, then two reps each, continuing until time expires.
*Athlete will perform one Burpee between each round.		 81 reps
Performed as RX
Christopher Albert 12/27/2022 CFSF Strength Back -OR- Front squat
3-3-3-3-3		 135 lbs
Performed as RX
Christopher Albert 12/22/2022 CFSF 12 Days of Christmas For time:
1. Deadlift, 225/135
2. Burpees
3. Pull-ups
4. Push-ups
5. Toes to bar
6. Shoulder to overhead, 95/65
7. Box jumps, 20
8. Walking lunges
9. Sit-ups
10. Ring rows
11. Kettlebell swings, 53/35
12. Front squat, 135/105		 37m 41s
Workout Scaled
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