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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 11/03/2022 CFSF Lt. Dan 4 rounds for time:
10 Squat jumps
200 meter Run
 8m 56s
Performed as RX
Christopher Albert 11/01/2022 CFSF None 3-6-9-6-3 reps for time:
Squat cleans, 95/65
Box jumps, 20
*Athlete will perform 20 Double-unders after each round*		 14m 38s
Workout Scaled
Christopher Albert 10/31/2022 CFSF Endurance Row 2000 meters 9m 37s
Performed as RX
Christopher Albert 10/28/2022 CFSF Strength 1 Shoulder press
3-3-3-3		 75# lbs
Performed as RX
Christopher Albert 10/28/2022 CFSF Strength 3 Push OR Split jerk
1-1-1-1		 95# lbs
Performed as RX
Christopher Albert 10/28/2022 CFSF Strength 2 Push press
2-2-2-2
 95# lbs
Performed as RX
Christopher Albert 10/27/2022 CFSF Banana Mission 3 rounds for time:
8 Kettlebell swings, 53/35
7 Burpees
6 Wall ball shots, 20/16
5 Walking lunges
4 Toes to bar
3 Kettlebell snatches, 53/35
2 Pull-ups 		9m 26s
Workout Scaled
Christopher Albert 10/26/2022 CFSF Strength Deadlift
3-2-2-1-1-1		 335 lbs
Performed as RX
Christopher Albert 10/25/2022 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 36s
Workout Scaled
Christopher Albert 10/21/2022 CFSF Blue For time:
800 meter run
9 Pull-ups
400 meter run
15 Pull-ups
200 meter run
21 Pull-ups 		19m 03s
Workout Scaled
Christopher Albert 10/18/2022 CFSF Barbi Ann 3 rounds for time:
5 calorie Row
10 Pull-ups
15 Push-ups
20 Squats
25 Sit-ups
*1:00 rest between rounds 		15m 04s
Workout Scaled
Christopher Albert 10/14/2022 CFSF Chow Fun For time:
21 calorie Row
9 Burpees
15 calorie Row
15 Burpees
9 calorie Row
21 Burpees 		10m 45s
Performed as RX
Christopher Albert 10/12/2022 CFSF Goat Turd Taco EMOM 14:00
Odd minutes: 2 Power cleans
Even minutes: 2 Power snatches
135/95		 35# lbs
Performed as RX
Christopher Albert 10/11/2022 CFSF None For time:
50 Box jumps, 20
40 Kettlebell swings, 53/35
30 WBS
20 Burpees
10 Pull-ups 		13m 04s
Workout Scaled
Christopher Albert 10/06/2022 CFSF Strength Deadlift
3-2-2-1-1-1		 335 lbs
Performed as RX
Christopher Albert 10/05/2022 CFSF Cheese 3 rounds for time:
21 Sit-ups
15 Box jumps, 24/20
9 Wall ball shots, 20/16		 9m 15s
Performed as RX
Christopher Albert 10/04/2022 CFSF Qualified 14:00 AMRAP
5 DB Thrusters, 50/30
35 Double unders		 6 rounds 3 reps
Workout Scaled
Christopher Albert 09/28/2022 CFSF Bear Complex 3 rounds for max load:
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
Perform the sequence 7 times without dropping the bar.		 65# lbs
Performed as RX
Christopher Albert 09/27/2022 CFSF Tabata Double-under The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.		 5 reps
Workout Scaled
Christopher Albert 09/27/2022 CFSF Tabata 2 Tabata Ball Slams, 20/16
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.		 10 reps
Performed as RX
Christopher Albert 09/27/2022 CFSF T3 Tabata!
8-count Body builders		 3 reps
Performed as RX
Christopher Albert 09/22/2022 CFSF Anne H For time:
50-40-30-20-10 reps:
Double-unders
5-4-3-2-1 laps:
Plate carry, 60/40		 22m 17s
Workout Scaled
Christopher Albert 09/21/2022 CFSF Not Exactly R&R 3 rounds for time:
500 meter row
20 Sit-ups
400 meter run
20 Hip extensions 		22m 08s
Performed as RX
Christopher Albert 09/20/2022 CFSF Overdrive For time:
150 Box step-ups, 20 box
*start with 2 Burpees, and perform 2 Burpees every minute*		 11m 00s
Performed as RX
Christopher Albert 09/15/2022 CFSF Third Movement 3 rounds for time:
30 Double-unders
20 Wall ball shots, 20/16
10 meter Kettlebell bear crawl 		14m 35s
Workout Scaled
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