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Athlete Date Sort Location Workout Name Description Results
Tom Muller 08/24/2014 CFSF Kevin 3 rounds for time of:
185-lb. Deadlifts, 32 reps
32 Hanging hip touches, alternating arms
800-meter Running farmer carry, 15-lb. dumbbells		 38m 33s
Workout Scaled
Tom Muller 08/23/2014 CFSF CrossFit wod In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups		 127 reps
Workout Scaled
Tom Muller 08/21/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
10 Burpee pull-overs
30 Squats
60 seconds of Handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.		 2 rounds 8 reps
Performed as RX
Tom Muller 08/20/2014 CFSF CrossFit wod Split jerk 1-1-1-1-1-1-1 185 lbs
Performed as RX
Tom Muller 08/19/2014 CFSF Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 9m 18s
Workout Scaled
Tom Muller 08/17/2014 CFSF CrossFit wod 10k run 33m 30s
Workout Scaled
Tom Muller 08/16/2014 CFSF JBo Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps		 10 rounds 0 reps
Workout Scaled
Tom Muller 08/15/2014 CFSF CrossFit wod 165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell.		 38 reps
Workout Scaled
Tom Muller 08/13/2014 CFSF CrossFit wod 10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories

Rest 1 minute between rounds.		 73 reps
Performed as RX
Tom Muller 08/12/2014 CFSF CrossFit wod Sumo deadlift 3-3-3-3-3 255 lbs
Performed as RX
Tom Muller 08/11/2014 CFSF CrossFit wod 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 22m 10s
Workout Scaled
Adam McHale 08/11/2014 Stars and Stripes CrossFit MAXi Pad 2 min on/ 2 min rest, max reps

Burpees
KB Swings
Calorie Row
T2B
Box Overs
Snatches (75#/55#)
Sit Ups		 268 reps
Performed as RX
Tom Muller 08/09/2014 CFSF CrossFit wod Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups		 5 rounds 42 reps
Performed as RX
Tom Muller 08/08/2014 CFSF CrossFit wod 4 rounds for time of:
Row 500 meters
Rest 3 minutes		 7m 32s
Performed as RX
Tom Muller 08/07/2014 CFSF CrossFit wod 3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps		 18m 18s
Workout Scaled
Tom Muller 08/05/2014 CFSF CrossFit wod 10 1-minute rounds of:
315-lb. Deadlifts, 3 reps
60-yard Shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps Burpees

Rest 2 minutes between rounds.		 97 reps
Performed as RX
Tom Muller 08/05/2014 CFSF CrossFit wod 10 1-minute rounds of:
315-lb. Deadlifts, 3 reps
60-yard Shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps Burpees

Rest 2 minutes between rounds.		 32 reps
Workout Scaled
Tom Muller 08/05/2014 CFSF CrossFit wod 10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds.		 97 reps
Workout Scaled
Tom Muller 08/04/2014 CFSF CrossFit wod 5 rounds for time of:
500-meter row
50 squats
30 back extensions		 25m 55s
Performed as RX
Tom Muller 08/03/2014 CFSF CrossFit wod Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps
50 double-unders		 7 rounds 10 reps
Workout Scaled
Adam McHale 07/30/2014 Stars and Stripes CrossFit Grab a Plate 20 min AMRAP
OH Plate Carry x1
Russian Twist x30
Farmer's Carry x1
OH Walking Lunges x30
Step Ups x30		 2 rounds 31 reps
Performed as RX
Adam McHale 07/28/2014 Stars and Stripes CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 19m 19s
Performed as RX
Tom Muller 07/27/2014 CFSF Midline March 3 rounds:
25 GHD sit-ups
50 foot Handstand walk
155 pound Overhead walking lunges, 50 feet		 13m 30s
Workout Scaled
Tom Muller 07/26/2014 CFSF 2014 CrossFit Games 21-15-9 Complex For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups		 14m 05s
Workout Scaled
Tom Muller 07/24/2014 CFSF Triple 3 Row 3,000m
300 Double Unders
Run 3 miles		 56m 50s
Performed as RX
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