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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 11/22/2024 CFSF EC 3 rounds for time:
400 meter run
21-15-9 reps of:
Kettlebell swings, 53/35
Pull-ups

Round one: 21 reps
Round two: 15 reps
Round theee: 9 reps 		20m 45s
Workout Scaled
Christopher Albert 11/20/2024 CFSF Charles Atlas 11:00 AMRAP
10 Push-ups
20 Squats		 4 rounds 26 reps
Performed as RX
Christopher Albert 11/20/2024 CFSF 2:00 Max-Rep Sit-ups 2:00 max reps Sit-ups 56 reps
Performed as RX
Christopher Albert 11/19/2024 CFSF Strength Hang squat clean
3-2-2-1-1-1		 95 lbs
Performed as RX
Christopher Albert 11/18/2024 CFSF Strength Push press
3-2-2-1-1-1		 105 lbs
Performed as RX
Christopher Albert 11/15/2024 CFSF Able Red 20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Hip extensions
20 Sit-ups		 5 rounds 0 reps
Workout Scaled
Christopher Albert 11/14/2024 CFSF Endurance 6 rounds each for time:
200 meter run
 0m 55s
Performed as RX
Christopher Albert 11/12/2024 CFSF Gruppe Zig 4 rounds for time:
70 foot Barbell overhead walk, 95/65
70 foot Farmers carry, AHAP

*70 feet is down and back on the rubber*		 05m 01s
Workout Scaled
Christopher Albert 11/08/2024 CFSF Strength Back squat
3-2-2-1-1-1		 175 lbs
Performed as RX
Christopher Albert 11/07/2024 CFSF Popcorn For time:
60 Sit-ups
15 Double unders
30 Sit-ups
30 Double unders
15 Sit-ups
60 Double unders		 12m 40s
Workout Scaled
Christopher Albert 11/06/2024 CFSF Strength Deadlift
3-2-2-1-1-1		 325 lbs
Performed as RX
Christopher Albert 11/04/2024 CFSF Felton B. Ray For time:
200 meter run
21 Hip extensions
21 Squat jumps
200 meter run
15 Hip extensions
15 Squat jumps
200 meter run
9 Hip extensions
9 Squat jumps 		9m 23s
Performed as RX
Christopher Albert 10/28/2024 CFSF Man Up 14:00 AMReP
250 meter row
2 Man makers, 55/25
250 meter row
4 Man makers
250 meter row
6 Man makers
250 meter row
8 Man makers
250 meter row
10 Man makers
250 meter row
12 Man makers
250 meter row
14 Man makers 		20 reps
Workout Scaled
Christopher Albert 10/22/2024 CFSF Buddy B 14:00 AMReP
200 meter run
2 DB Clusters, 55/25
200 meter run
4 DB Clusters
200 meter run
6 DB Clusters
200 meter run
8 DB Clusters
200 meter run
10 DB Clusters
200 meter run
12 DB Clusters
200 meter run
14 DB Clusters		 30 reps
Workout Scaled
Christopher Albert 10/21/2024 CFSF Timed Banjo Music 7 rounds each for time:
250 meter row
1:00 rest between rounds 		14m 13s
Performed as RX
Christopher Albert 10/21/2024 CFSF Max Sit-ups 2:00 max-rep Sit-ups 56 reps
Performed as RX
Christopher Albert 10/17/2024 CFSF BM2 Chuckster 21-15-9 reps of each:
Wall ball shots, 20/16
Box jumps, 24/20		 6m 35s
Workout Scaled
Christopher Albert 10/16/2024 CFSF Barnscratch For time:
800 meter run
21 Deadllifts, 185/115
400 meter run
15 Deadlifts
200 meter run
9 Deadlifts 		15m 02s
Workout Scaled
Christopher Albert 10/15/2024 CFSF Strength Back -OR- Front squat
1-1-1-1-1		 135 lbs
Performed as RX
Christopher Albert 10/14/2024 CFSF Barnscratch A For time:
500 meter row
21 S2O, 95/65
500 meter row
15 S2O
500 meter row
9 S2O		 10m 58s
Workout Scaled
Christopher Albert 10/08/2024 CFSF Mercury One For time:
21 Toes to bar
18 Double-unders
15 Toes to bar
30 Double-unders
9 Toes to bar
42 Double-unders		 17m 27s
Workout Scaled
Christopher Albert 10/04/2024 CFSF Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 9 rounds 9 reps
Workout Scaled
Christopher Albert 10/03/2024 CFSF Strength Clean, 1 rep
Bench press, 1 rep
Back squat, 1 rep		 145 back squat lbs
Performed as RX
Christopher Albert 10/02/2024 CFSF Endurance 8 rounds each for time:
100 meter run
Rest as needed between rounds 		0m 20s
Performed as RX
Christopher Albert 10/01/2024 CFSF Strength Thruster
1-1-1-1-1		 85 lbs
Performed as RX
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