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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 12/19/2022 CFSF Beach Numbers 4 rounds for time:
5 Man makers
8 Pull-ups 		16m 21s
Performed as RX
Christopher Albert 12/15/2022 CFSF Peaches For time:
Double unders
50-40-30-20-10
Pull-ups
3-6-9-12-15		 17m 14s
Workout Scaled
Christopher Albert 12/14/2022 CFSF Banjo Music 21-15-9 reps for time:
Kettlebell swings, 53/35
Row (calories)		 5m 46s
Workout Scaled
Christopher Albert 12/13/2022 CFSF Go Fish 3 rounds for time:
20 Push-ups
30 Sit-ups
40 Squats 		15m 14s
Performed as RX
Christopher Albert 12/12/2022 CFSF Phlegm 3 rounds for time:
15 Power snatches, 95/65
400 meter run		 10m 47s
Workout Scaled
Christopher Albert 12/09/2022 CFSF Fudge For time:
12-9-6-3-6-9-12 reps of:
Burpees
Knees to elbows 		10m 47s
Performed as RX
Christopher Albert 12/07/2022 CFSF Volkswagen 21-15-9 reps for time:
Bench press, BW
Pull-ups 		5m 27s
Workout Scaled
Christopher Albert 12/07/2022 CFSF Volkswagen 21-15-9 reps for time:
Bench press, BW
Pull-ups 		5m 27s
Workout Scaled
Christopher Albert 12/07/2022 CFSF Volkswagen 21-15-9 reps for time:
Bench press, BW
Pull-ups 		5m 27s
Workout Scaled
Christopher Albert 12/07/2022 CFSF Volkswagen 21-15-9 reps for time:
Bench press, BW
Pull-ups 		5m 27s
Workout Scaled
Christopher Albert 12/06/2022 CFSF Endurance 2000 meter row 9m 27s
Performed as RX
Christopher Albert 12/06/2022 CFSF Strength Shoulder press
2-2-2-2		 85# lbs
Performed as RX
Christopher Albert 12/05/2022 CFSF Deadly Push-ups 21-15-9 reps for time:
Deadlift, 225/135
Push-ups		 10m 47s
Workout Scaled
Christopher Albert 12/02/2022 CFSF Third Base For time:
4 rounds:
3 Pull-ups
6 Push-ups
9 Squats
-2:00 rest-
400 meter run
50 Sit-ups
400 meter run		 16m 05s
Workout Scaled
Christopher Albert 11/30/2022 CFSF Walk in the Park 5 rounds for time:
10 Jumping lunges
10 Hollow rocks		 5m 29s
Performed as RX
Christopher Albert 11/29/2022 CFSF F-166 For time:
50-10 Doubles
10-50 Squats 		14m 33s
Workout Scaled
Christopher Albert 11/28/2022 CFSF Death by Deadlifts With a continuously running clock, one rep on the first minute, two reps on the second, three on the third until reps cannot be completed within the minute.
225/155		 10 rounds 0 reps
Workout Scaled
Christopher Albert 11/22/2022 CFSF Tailhook 12:00 AMRAP
7 Burpees
21 Double unders		 3 rounds 15 reps
Workout Scaled
Christopher Albert 11/21/2022 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 44s
Workout Scaled
Christopher Albert 11/18/2022 CFSF Signal 9 For time:
5-10-15-10-5 reps of:
Deadlifts, 225/135
Kettlebell swings, 53/35		 6m 44s
Workout Scaled
Christopher Albert 11/17/2022 CFSF Strength Back squat
3-2-2-1-1-1		 145# lbs
Performed as RX
Christopher Albert 11/15/2022 CFSF M.X2.q 21-15-9 reps for time:
Pull-ups
Box jumps, 24/20		 9m 20s
Workout Scaled
Christopher Albert 11/09/2022 CFSF You Like It 3 rounds for time:
10 Wall ball shots, 20/16
9 Deadlifts, 135/95
8 Push-ups
7 Box jumps, 20 box
6 Toes to bar
5 Burpees
4 Power cleans, 135/95
3 Push press, 135/95
2 Lunges
1 Cluster 135/95		 14m 52s
Workout Scaled
Christopher Albert 11/08/2022 CFSF Embassy S1 4 rounds for time:
30 Double unders
10 Pull-ups
20 Squats
200 meter run		 22m 53s
Workout Scaled
Christopher Albert 11/07/2022 CFSF BCB5x 5 rounds for time:
10 calorie Row
10 Burpees 		11m 22s
Performed as RX
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