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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 04/06/2022 CFSF Strength Thrusters
3-2-2-1-1-1		 85 lbs
Performed as RX
Christopher Albert 04/04/2022 CFSF 3 Chan 3 rounds for reps:
3:00 AMReP
10 Power snatches, 95/65
Row

Athlete will complete the Power snatches at the beginning of each AMReP and use any remaining time to Row for as many calories as possible.
Rest 1:00 between AMRePs. Score is total number of calories rowed.		 79 reps
Workout Scaled
Christopher Albert 04/01/2022 CFSF SMMF For time:
100 Box step-ups
Start with 2 Burpees and perform 2 Burpees every minute on the minute.		 6m 49s
Performed as RX
Christopher Albert 03/31/2022 CFSF Clean and Lube 4 rounds for time:
10 Push press, 135/95
200 meter run		 8m 39s
Workout Scaled
Christopher Albert 03/30/2022 CFSF Green Light Shuffle 4 rounds for time:
10 Airsquats
10 Push-ups
10 Hip extensions
10 Sit-ups		 8m 39s
Performed as RX
Christopher Albert 03/29/2022 CFSF Hot LZ 10:00 AMRAP
10 calorie Row
10 Burpees 		4 rounds 010 reps
Performed as RX
Christopher Albert 03/28/2022 CFSF Death by Cleans Death by Clean, 135/95
With a running clock, athlete will perform one rep in the first minute, two reps in the second minute continuing until reps cannot be performed within the minute.		 45 reps
Workout Scaled
Christopher Albert 03/16/2022 CFSF Strength Push press
3-2-2-1-1-1		 95 lbs
Performed as RX
Christopher Albert 03/14/2022 CFSF 0545 20 rounds for time:
5 Walking lunges
5 Push-ups		 20m 01s
Performed as RX
Christopher Albert 03/11/2022 CFSF Mr. Fabulous 12:00 AMReP
Snatches, 95/65
Bar facing burpees		 69 reps
Workout Scaled
Christopher Albert 03/10/2022 CFSF Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is "calories".		 35 reps
Performed as RX
Christopher Albert 03/09/2022 CFSF No-Name For time:
21-15-9 reps of:
Power cleans, 95/65
Toes to bar		 14m 09s
Workout Scaled
Christopher Albert 03/08/2022 CFSF Strength Press
3-3-3-3-3		 75 lbs
Performed as RX
Christopher Albert 03/07/2022 CFSF Task Force Bruiser For time:
21-15-9 reps of:
Pull-ups
Box jumps, 24/20		 7m 54s
Workout Scaled
Christopher Albert 03/04/2022 CFSF Strength Deadlifts
3-3-3-3-3		 295 lbs
Performed as RX
Christopher Albert 03/02/2022 CFSF Jungle Rapids For time:
21 Snatches, 75/45
9 Burpees
15 Snatches
15 Burpees
9 Snatches
21 Burpees 		11m 54s
Workout Scaled
Christopher Albert 03/01/2022 CFSF First Part For time:
400 meter run
50 Sit-ups
400 meter run 		8m 16s
Performed as RX
Christopher Albert 03/01/2022 CFSF Second Part For time:
500 meter row
50 Hip extensions
500 meter row 		8m 29s
Performed as RX
Christopher Albert 02/28/2022 CFSF Dirty Thirty For time:
30 Box jumps, 24/20
30 Jumping pull-ups
30 Kettlebell swings, 35/30
30 Walking lunges
30 Knees to elbows
30 Push presses, 45/35
30 Hip extensions
30 Wall ball shots
30 Burpees
30 Double-unders		 27m 42s
Workout Scaled
Christopher Albert 02/25/2022 CFSF 3rd Chief Three 3:00 minute AMRAPs
3 Power cleans, 135/95
6 Push-ups
9 Airsquats
1:00 rest between rounds 		7 rounds 9 reps
Workout Scaled
Christopher Albert 02/24/2022 CFSF Strength 2-2-2-2-2
Thrusters		 95 lbs
Performed as RX
Christopher Albert 02/23/2022 CFSF Uno 8:00 AMReP
Sit-ups
Hip extensions
*perform 1 Burpee between rounds 		130 reps
Performed as RX
Christopher Albert 02/23/2022 CFSF Dos 8:00 AMReP
Kettlebell swings, 53/35
Box jumps, 24/20		 142 reps
Workout Scaled
Christopher Albert 02/22/2022 CFSF Strength 3-3-3-3-3 reps:
Press		 75# lbs
Performed as RX
Christopher Albert 02/21/2022 CFSF Triente 30 rounds for time:
1 Push-up
2 Sit-ups
3 Squats 		12m 02s
Performed as RX
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