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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 10/03/2023 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 14m 22s
Workout Scaled
Christopher Albert 10/02/2023 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 33s
Workout Scaled
Christopher Albert 09/29/2023 CFSF Strength Deadlift
5-5-5-5-5		 235 lbs
Performed as RX
Christopher Albert 09/28/2023 CFSF Strength Back squat
5-5-5-5-5		 135 lbs
Performed as RX
Christopher Albert 09/27/2023 CFSF Endurance 2000 meter row 10m 20s
Performed as RX
Christopher Albert 09/25/2023 CFSF Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 15m 42s
Workout Scaled
Christopher Albert 09/20/2023 CFSF Strength Push press
4-3-2-1-1		 105 lbs
Performed as RX
Christopher Albert 09/19/2023 CFSF Endurance 6 rounds each for time
250 meter row		 0m 53s
Performed as RX
Christopher Albert 09/18/2023 CFSF Death by Clean and Jerk On a running clock, one C&J on the first minute, two on the second, continuing until reps cannot be made within the minute.
135/95		 10 rounds 8 reps
Workout Scaled
Christopher Albert 09/15/2023 CFSF Endurance 6 rounds each for time
200 meter run		 0m 51s
Performed as RX
Christopher Albert 09/14/2023 CFSF Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 6 rounds 2 reps
Workout Scaled
Christopher Albert 09/12/2023 CFSF Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 36m 53s
Performed as RX
Christopher Albert 09/07/2023 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 19m 47s
Workout Scaled
Christopher Albert 09/06/2023 CFSF Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 24m 47s
Performed as RX
Christopher Albert 08/29/2023 CFSF Endurance 6 rounds each for time:
250 meter row 		0m 54s
Performed as RX
Christopher Albert 08/24/2023 CFSF Russian Aggression 12:00 AMReP
Kettlebell swings, 53/35
Box jumps, 24/20
Athlete will perform one rep of each exercise, then two reps, then three each, and so on, until time is up.		 83 reps
Workout Scaled
Christopher Albert 08/21/2023 CFSF Checkmate 2 rounds for time:
25 Pull-ups
50 Sit-ups
100 Double unders		 22m 02s
Workout Scaled
Christopher Albert 08/17/2023 CFSF Triente 30 rounds for time:
1 Push-up
2 Sit-ups
3 Squats 		15m 13s
Performed as RX
Christopher Albert 08/16/2023 CFSF Strength 2-2-2-2-2
Cleans		 95 lbs
Performed as RX
Christopher Albert 08/14/2023 CFSF Dead Run For time:
20 Deadlifts, 225/135
800 meter run
20 Deadlifts 		10m 027s
Workout Scaled
Christopher Albert 08/08/2023 CFSF Dinkle-Acker 10 rounds for time:
100 meter run
5 Pull-ups
10 Push-ups
15 Airsquats 		16m 31s
Workout Scaled
Christopher Albert 08/03/2023 CFSF Endurance 6 rounds each for time:
200 meter run
Rest as needed between rounds 		0m 52s
Performed as RX
Christopher Albert 08/02/2023 CFSF Santee Spring 3 rounds for time:
10 Deadlifts, 225/135
20 Wall ball shots, 20/16
400 meter run		 20m 20s
Workout Scaled
Christopher Albert 07/28/2023 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		 21m 16s
Workout Scaled
Christopher Albert 07/25/2023 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 15m 20s
Workout Scaled
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