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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 08/20/2024 CFSF Test 4b Max L-sit for time 0m 21s
Performed as RX
Christopher Albert 08/20/2024 CFSF Test 5b Fastest 300 meter row 1m 07s
Performed as RX
Christopher Albert 08/19/2024 CFSF Strength Overhead -OR- Front squat
2-2-2-2-2		 85 lbs
Performed as RX
Christopher Albert 08/14/2024 CFSF Mad Tears 3 rounds for time:
21 Squat jumps
15 Sit-ups
9 Hand release push-ups		 7m 50s
Performed as RX
Christopher Albert 08/12/2024 CFSF Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 18m 34s
Workout Scaled
Christopher Albert 08/08/2024 CFSF Strength Back squat
2-2-2-2-2		 175 lbs
lbs
Performed as RX
Christopher Albert 08/08/2024 CFSF Hanging Around Accumulate 1:00 of Active Hang in as few sets as possible.
Score is the total number of drops off the bar.
Low score wins.		 1 reps
Performed as RX
Christopher Albert 08/07/2024 CFSF Bruised Ego 9:00 AMReP
3-6-9-12 continue adding three reps until time expires.
Kettlebell swings, 53/35
Knees to elbows 		97 reps
Workout Scaled
Christopher Albert 08/06/2024 CFSF 2 Minutes of Sit-ups 2:00 max-rep Sit-ups 56 reps
Performed as RX
Christopher Albert 08/05/2024 CFSF FRT3 12:00 AMRAP
200 meter run
5 Deadlifts, 185/125		 5 rounds 0 reps
Performed as RX
Christopher Albert 08/01/2024 CFSF Trap 3 8 rounds for time:
:10 L-sit
:15 Active hang
Rest as needed between rounds 		9m 25s
Performed as RX
Christopher Albert 07/31/2024 CFSF Imminent Inspection Three rounds for time:
500 meter row
21 Box jumps, 24/20
15 Hip extensions
9 Burpees 		23m 24s
Workout Scaled
Christopher Albert 07/30/2024 CFSF Cold Water Headache Three rounds for time:
50 Double-unders
15 Wall ball shots, 20/16		 11m 28s
Workout Scaled
Christopher Albert 07/29/2024 CFSF Bravo Foxtrot Uniform Two rounds for time:
10 Deadlifts, 185/115
10 Pull-ups
20 Deadlifts
20 Pull-ups 		13m 43s
Workout Scaled
Christopher Albert 07/25/2024 CFSF No Name #13 7:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise, then two reps of each, continuing until time expires.
*Athlete will perform one Burpee between rounds.		 90 reps
Performed as RX
Christopher Albert 07/25/2024 CFSF Hangman 1:00 Dead hang in as few sets as possible.
Number of drops off the bar is your score.		 1 reps
Performed as RX
Christopher Albert 07/24/2024 CFSF 5/6 Rule Three rounds for time:
400 meter run
Rest 2:00		 12m 20s
Performed as RX
Christopher Albert 07/24/2024 CFSF Three Minutes Jumping Max Double-unders in 3:00 47 reps
Workout Scaled
Christopher Albert 07/22/2024 CFSF Uniform Foxtrot Bravo 2 rounds for time:
20 Deadlifts, 185/115
20 Pull-ups
10 Deadlifts
10 Pull-ups		 14m 36s
Workout Scaled
Christopher Albert 07/18/2024 CFSF Endurance 2k row for time 10m 22s
Performed as RX
Christopher Albert 07/16/2024 CFSF Endurance 4 rounds each for time:
400 meter run
Rest as needed between rounds		 2m 08s
Performed as RX
Christopher Albert 07/11/2024 CFSF Strength Back -OR- Front squat
2-2-2-2-2		 140 lbs
Performed as RX
Christopher Albert 07/10/2024 CFSF Sasha Z. 20:00 AMRAP
200 meter run
40 Double unders
15 Toes to bar		 3 rounds 0 reps
Workout Scaled
Christopher Albert 07/09/2024 CFSF Strength Clean and jerk
1-1-1-1-1		 85 lbs
Performed as RX
Christopher Albert 07/08/2024 CFSF Able Red 20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Hip extensions
20 Sit-ups		 4 rounds 44 reps
Workout Scaled
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