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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 07/26/2022 CFSF Jungle Rapids X For time:
21-15-9 reps of:
Kettlebell swings, 53/35
Row (calories)		 6m 29s
Workout Scaled
Christopher Albert 07/22/2022 CFSF Overdrive For time:
150 Step-ups, 20 box
*Start with 2 Burpees and perform 2 Burpees every minute.		 12m 48s
Performed as RX
Christopher Albert 07/21/2022 CFSF Row 2k Row 2k 8m 58s
Performed as RX
Christopher Albert 07/20/2022 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 15m 36s
Workout Scaled
Christopher Albert 07/18/2022 CFSF King Tut For time:
200 meter run
Then, 10 rounds of:
3 Deadlifts, 185/115
3 Burpees
Then,
200 meter run		 13m 30s
Performed as RX
Christopher Albert 07/15/2022 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 36s
Workout Scaled
Christopher Albert 07/13/2022 CFSF Tarzan For time:
500 meter row
15 Deadlifts, 225/135
500 meter row 		6m 10s
Workout Scaled
Christopher Albert 07/11/2022 CFSF Dosi Dos 12:00 AMReP
Toes to bar
Burpees

Athlete will perform one rep of each exercise, then two reps, continuing to add one rep until time is up.
 77 reps
Performed as RX
Christopher Albert 07/08/2022 CFSF Brindle 3 rounds for time:
10 meter Bear crawl
15 meter Standing broad jump
*2 Burpees every 4 Broad jumps		 6m 25s
Performed as RX
Christopher Albert 07/05/2022 CFSF Manly For time:
400 meter run
21 Back squats, 135/95
400 meter run
15 Back squats
400 meter run
9 Back squats 		13m 25s
Workout Scaled
Christopher Albert 07/01/2022 CFSF Strength Hang clean
3-2-2-1-1-1		 85 lbs
Performed as RX
Christopher Albert 06/29/2022 CFSF Choice Strength Your Choice
3-3-3-3-3		 305 lbs
Performed as RX
Christopher Albert 06/27/2022 CFSF It Burns 2 rounds for time:
25 Pull-ups
50 Sit-ups
100 Double unders		 25m 05s
Workout Scaled
Christopher Albert 06/23/2022 CFSF Strength Back squat
4-3-2-1-1		 175 lbs
Performed as RX
Christopher Albert 06/22/2022 CFSF Strength Press
3-2-1-1		 95 lbs
Performed as RX
Christopher Albert 06/22/2022 CFSF Strength Push press
3-2-1-1		 115 lbs
Performed as RX
Christopher Albert 06/21/2022 CFSF Tabata! Tabata
-Row
-8 count body builders
-Tire slams
-Sit-ups		 224 reps
Performed as RX
Christopher Albert 06/20/2022 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 		10m 05s
Workout Scaled
Christopher Albert 06/15/2022 CFSF Strength 3-3-3-3-3
Back squat 		165 lbs
Performed as RX
Christopher Albert 06/14/2022 CFSF Drill Time 50/5-40/4-30/3-20/2-10/1
Double unders
Man makers		 21m 13s
Workout Scaled
Christopher Albert 06/10/2022 CFSF Coping Mechanism 10 rounds for time:
2 Thrusters, 95/65
3 Pull-ups
4 Push-ups 		9m 36s
Workout Scaled
Christopher Albert 06/09/2022 CFSF It Itches 12:00 AMRAP
5 Burpees
25 Double unders		 9 rounds 5 reps
Workout Scaled
Christopher Albert 06/08/2022 CFSF Trap #3 3 rounds for reps:
3:00 AMRAP
10 Power cleans, 135/95
Perform the Power cleans at the beginning of the AMRAP, use any remaining time to row for as many calories as possible.
Rest 1:00 between AMRAPS
Score is total number of calories.		 67 reps
Workout Scaled
Christopher Albert 06/07/2022 CFSF KGB 12:00 AMRAP
3 Pull-ups
6 Push-ups
9 Squats
12 Kettlebell swings, 53/35		 6 rounds 3 reps
Workout Scaled
Christopher Albert 06/06/2022 CFSF Mountain 11-10-9-8-7-6-5-4-3-2 reps for time:
Deadlift, 185/125
Loaded sit-ups, 20/16
 10m 37s
Workout Scaled
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