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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 01/05/2022 CFSF CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 9m 30s
Workout Scaled
Christopher Albert 01/04/2022 CFSF Manny 5 rounds for time:
200 meter run
Then,
5-4-3-2-1
Turkish Get-up		 12m 33s
Performed as RX
Christopher Albert 01/03/2022 CFSF Santas Gone 4 rounds for time:
18 Kettlebell swings, 53/35
9 Goblet squats, 53/35
250 meter row 		12m 10s
Workout Scaled
Christopher Albert 12/29/2021 CFSF Chief Jackson 3 rounds for time:
200 meter run
21-15-9 reps:
Kettlebell swings, 53/35
Pull-ups
 11m 31s
Workout Scaled
Christopher Albert 12/28/2021 CFSF Skirmish 3 rounds for reps:
1:00 Row (calories)
1:00 WBS, 20/16
1:00 Box jumps, 24/20
1:00 rest between rounds 		135 reps
Workout Scaled
Christopher Albert 12/27/2021 CFSF Don Juan For time:
21 Deadlifts, 225/135
9 Burpees
15 Deadlifts
15 Burpees
9 Deadlifts
21 Burpees
9m 48s
Workout Scaled
Christopher Albert 12/23/2021 CFSF 12 Days of Christmas 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		 38m 48s
Workout Scaled
Christopher Albert 12/21/2021 CFSF Cindy Runs Backward 20:00 AMRAP
200 meter run
15 Airsquats
10 Push-ups
5 Pull-ups
 5 rounds 12 reps
Workout Scaled
Christopher Albert 12/20/2021 CFSF Slam Shot Tabata! Tabata!
Ball slams, 20/16
Wall ball shots, 20/16
Tire slams		 224 reps
Workout Scaled
Christopher Albert 12/17/2021 CFSF Tabata! Tabata:
Row
Squats
Push-up plank
Rest 1:00 between rounds 		290 reps
Performed as RX
Christopher Albert 12/16/2021 CFSF Deadly Sit-ups 13:00 AMRAP
3 Deadlifts, 225/135
20 Sit-ups
200 meter run 		5 rounds 0 reps
Workout Scaled
Christopher Albert 12/15/2021 CFSF 57 5 rounds for time:
7 Wall ball shots, 20/16
7 Pull-ups
7 Box jumps, 24/20		 8m 33s
Workout Scaled
Christopher Albert 12/13/2021 CFSF None Strict Press
3-3-3-3-3		 70# lbs
Performed as RX
Christopher Albert 12/13/2021 CFSF Max-rep Sit-ups 2:00 Max rep Sit-ups 51 reps
Performed as RX
Christopher Albert 12/09/2021 CFSF Deadly Doubles 11:00 AMRAP
4 Deadlifts, 225/135
40 Double unders		 6 rounds 4 reps
Workout Scaled
Christopher Albert 12/09/2021 CFSF Core Crush 9:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise the first round, then two reps, then three. Until time expires.
*perform one Burpee between rounds.		 110 reps
Performed as RX
Christopher Albert 12/07/2021 CFSF Pull My Cluster 3 rounds for time:
5 Clusters, 95/65
10 Pull-ups		 4m 23s
Workout Scaled
Christopher Albert 12/06/2021 CFSF Hunt 4 rounds for time:
20 Airsquats
200 meter run 		08m 24s
Performed as RX
Christopher Albert 12/03/2021 CFSF On The Downlow 10 rounds:
5 Burpees
4 Toes to bar
3 Deadlifts, 185/115
2 Shoulder to overhead, 95/65
1 Pull-up		 20m 50s
Workout Scaled
Christopher Albert 12/01/2021 CFSF Run 5 rounds for time:
400 Meter Run 		2m 10s
Performed as RX
Christopher Albert 11/30/2021 CFSF SMMF 1000 meter Row. Start with one Man maker and perform one Man maker on the minute, every minute. 7m 48s
Workout Scaled
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