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Athlete Date Sort Location Workout Name Description Results
Adam McHale 10/28/2014 Stars and Stripes CrossFit 3000 6 RFT
500m Row
2 minute rest		 21m 28s
Performed as RX
Adam McHale 10/28/2014 Stars and Stripes CrossFit Extra 10.9.8.7.6.5.4.3.2.1
Swing Throughs
Push Ups		 4m 28s
Performed as RX
Adam McHale 10/20/2014 Stars and Stripes CrossFit Cindy XXX Complete As Much As Possible in 20 min of:
Pull Up x10
Push Up x20
Squat x30
Pull Up x15
Push Up x30
Squat x45
Pull Up x20
Push Up x40
Squat x60
Pull Up x25
Push Up x50
Squat x75
etc...		 292 reps
Performed as RX
Tom Muller 10/19/2014 CFSF Abbate Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile		 31m 58s
Workout Scaled
Tom Muller 10/18/2014 CFSF CrossFit wod 10:00 AMRAP
10 GHD sit-ups
15 Push-ups
10 GHD sit-ups
30 Squats		 4 rounds 45 reps
Performed as RX
Tom Muller 10/14/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
135-lb. Bench press, 21 reps
21 L-pull-ups		 4 rounds 27 reps
Workout Scaled
Tom Muller 10/12/2014 CFSF CrossFit wod Complete as many rounds as possible in 10 minutes of:
10 Burpee box jumps, 20 inches
155-lb. Squat cleans, 10 reps		 3 rounds 0 reps
Workout Scaled
Tom Muller 10/11/2014 CFSF CrossFit wod Complete as many reps as possible in 10 minutes of:
135-lb. Snatches, 10 reps
155-lb. Snatches, 10 reps
185-lb. Snatches, 10 reps
205-lb. Snatches, 10 reps
225-lb. Snatches, 10 reps
245-lb. Snatches, max reps		 44 reps
Workout Scaled
Tom Muller 10/07/2014 CFSF CrossFit wod Weighted dip 3-2-2-2-1-1-1-1-1 80 pounds lbs
Performed as RX
Tom Muller 10/04/2014 CFSF John Fenn Burpee Mile One mile of Burpees 1h 33m 00s
Performed as RX
Tom Muller 09/29/2014 CFSF CrossFit wod 7 rounds for time of:
45 lb. Dumbbell Thrusters, 7 reps
15 ft. Rope climb, 1 ascent		 6m 58s
Workout Scaled
Tom Muller 09/28/2014 CFSF Riley 1.5 mile run
150 Burpees
1.5 mile run		 50m 57s
Performed as RX
Adam McHale 09/27/2014 Stars and Stripes CrossFit Is This What 40 Feels Like? 400M Run after each exercise
40 Wall Ball (20/14#)
40 Hang Cleans (95/65#)
40 Pull Ups
40 Deadlifts
40 Push Ups
40 Box Jumps (24")
40 KB Swings (53/35#)
40 T2B
40 Air Squats
40 Hang Snatch (95/65#)
40 Double UNders
40 Sit Ups
40 Burpees

**40 Minute Time Cap**		 0m 01s
Performed as RX
Tom Muller 09/26/2014 CFSF CrossFit wod 3 rounds for time of:
Run 400 meters
75 lb. Hang power snatch, 21 reps
12 Chest-to-bar pull-ups		 18m 28s
Workout Scaled
Tom Muller 09/24/2014 CFSF CrossFit wod 3 rounds:
75 pound SDHP, 21 reps
12 Burpees over the bar		 14m 15s
Performed as RX
Tom Muller 09/21/2014 CFSF CrossFit wod Bench press 2-2-2-2-2-2-2 185# lbs
Performed as RX
Tom Muller 09/20/2014 CFSF CrossFit wod 50 Wall ball shots
155 pound Clean, 30 reps
15 Muscle-ups		 14m 39s
Workout Scaled
Tom Muller 09/18/2014 CFSF CrossFit wod 5 rounds:
10 Strict HSPU
20 GHD sit-ups		 9m 00s
Performed as RX
Adam McHale 09/16/2014 Stars and Stripes CrossFit How Many?!?! For Time:
120 Squats
100 DU
90 Push Ups
80 Sit Ups
70 Pull Ups
60 KB Swings
50 MB Slams
40 Box Jumps
30 DL
20 Burpees
10 Push Ups		 49m 34s
Performed as RX
Tom Muller 09/10/2014 CFSF CrossFit wod 5 rounds:
20 Wall ball shots, 12' target (20/16)
15' L-sit rope climb, 1 ascent		 12m 00s
Workout Scaled
Adam McHale 09/10/2014 Stars and Stripes CrossFit The 100 Burpee Challenge! For Time:
100 Burpees
With: 5 MB Slams EMOTM		 6m 32s
Performed as RX
Tom Muller 09/09/2014 CFSF Deadly Runs For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters		 15m 40s
Workout Scaled
Tom Muller 09/02/2014 CFSF CrossFit wod 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups		 19m 45s
Workout Scaled
Adam Miller 09/01/2014 None Labor Day 50 reps of each for time:

-Ball Slams

-Burpees over the box (20/24)

-Good Mornings (45/35)

-Knees to Elbows

-Push ups

-Push Press (45/35)

-Pull ups

-Situps

-Windshield wipers
 10 rounds 0 reps
Performed as RX
Tom Muller 08/29/2014 CFSF Bad Fran 30-20-10 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups		 12m 25s
Workout Scaled
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