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Athlete	Date	Location	Workout Name	Description	Results
Tom Muller	07/23/2014	CFSF	CrossFit wod	Overhead squat 1-1-1-1-1-1-1	135 lbs Performed as RX
Adam McHale	07/23/2014	Stars and Stripes CrossFit	Benches For The Wenches	20 min AMRAP Rocky IV's (Leg Raise) x5 Decline Push Up x10 V-Sit Crunches x15 Dips x20	11 rounds 0 reps Performed as RX
Adam McHale	07/22/2014	Stars and Stripes CrossFit	Here We Go	30.20.10 Burpees Sprint x1 Tire Jumps Sprint x1 Walking Lunges Sprint x1 Ab Mat Sit Up Sprint x1 DU Sprint x1	24m 39s Performed as RX
Tom Muller	07/22/2014	CFSF	CrossFit wod	5 rounds for time of: 225-lb. deadlifts, 10 reps 20 wall-ball shots, 20-lb. ball	12m 20s Workout Scaled
Tom Muller	07/20/2014	CFSF	CrossFit wod	Max reps shoulder press, 135 lb. Max reps L-pull-up Max reps shoulder press, 115 lb. Max reps strict pull-up Max reps shoulder press, 95 lb. Max reps chest-to-bar pull-up Max reps shoulder press, 65 lb. Max reps pull-up	88 reps Workout Scaled
Adam McHale	07/20/2014	Stars and Stripes CrossFit	Hold Those Balls	5 RFT Wall Ball x21 MB Run x1 MB Clean x15 MB Run x1 Sprawl Ball x9 MB Run x1 *You can only put your MB down between rounds or it is a 10 MB Slam penalty!*	29m 12s Performed as RX
Adam McHale	07/19/2014	Stars and Stripes CrossFit	The Chief	As many rounds in 19 minutes of 3 minutes on, 1 minute off. Start at the beginning after each break. 3 Power cleans, 135/95# 6 Push-ups 9 Squats	25 rounds 0 reps Performed as RX
Tom Muller	07/19/2014	CFSF	CrossFit wod	Back squat 5-5-5-5-5	205 lbs Performed as RX
Tom Muller	07/18/2014	CFSF	CrossFit wod	For time: 95-lb. thrusters, 30 reps 20 GHD sit-ups 400-meter run 115-lb. thrusters, 20 reps 30 GHD sit-ups 400-meter run 135-lb. thrusters, 10 reps 40 GHD sit-ups 400-meter run	23m 37s Workout Scaled
Adam McHale	07/17/2014	Stars and Stripes CrossFit	Mojo Row	Down and Back: Row 500m Burpee Pull Up x10 Row 400m Hang Clean x20 Row 300m KB Swing x30 Row 200m Wall Ball x40 Row 100m Sit Up x50	37m 39s Performed as RX
Adam McHale	07/17/2014	Stars and Stripes CrossFit	Mojo Row	Down and Back: Row 500m Burpee Pull Up x10 Row 400m Hang Clean x20 Row 300m KB Swing x30 Row 200m Wall Ball x40 Row 100m Sit Up x50	37m 39s Performed as RX
Tom Muller	07/16/2014	CFSF	CrossFit wod	Complete as many rounds as possible in 20 minutes of: 185-lb. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30-inch 27 double-unders	7 rounds 18 reps Workout Scaled
Tom Muller	07/15/2014	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	11m 35s Performed as RX
Adam McHale	07/15/2014	Stars and Stripes CrossFit	CrossFit Baseline	For Time: 500m Row 40 Air Squats 30 Ab Mat Sit Ups 20 Push Ups 10 Pull Ups	4m 33s Performed as RX
Tom Muller	07/14/2014	CFSF	CrossFit wod	Deadlifts 3-3-3-3-3	285 lbs Performed as RX
Adam McHale	07/14/2014	Stars and Stripes CrossFit	Abs of Steel	30 min AMRAP Ab Mat Sit Up x20 MB Slam x10 T2B x20 Wall Ball x10 GHD Sit Up x20 MB Slam x10 Russian Twist x20e Wall Ball x10 Finisher: 50 Burpees	4 rounds 17 reps Performed as RX
Adam McHale	07/12/2014	Stars and Stripes CrossFit	Kettle Corn	30 Minute AMRAP KB Swing x25 KB OH Press x25 SA KB Swing x15e KB Snarch x10e Buy in: 10 Turkish Get Ups on each side	4 rounds 27 reps Performed as RX
Tom Muller	07/08/2014	CFSF	CrossFit wod	50 Pull-ups 50 Push-ups 50 GHD sit-ups 50 Back extensions 50 Wall ball shots, 20/16 50 Box jumps, 24" box	19m 45s Performed as RX
Adam McHale	07/08/2014	Stars and Stripes CrossFit	Tom Henry, Head To Toe	4 Founds For Time Row 250m Push Ups x10 Run x2 Wall Ball x20 Run x2 Toes to Bar x10	24m 26s Performed as RX
Tom Muller	07/07/2014	CFSF	CrossFit wod	Muscle clean 1-1-1-1-1 Power clean 3-3-3-3-3 Clean 5-5-5-5-5	MC 145 lbs PC 165 lbs C 125 lbs Performed as RX
Tom Muller	07/03/2014	CFSF	CrossFit wod	5 rounds for time of: 45-lb. barbell Turkish get-ups, 21 reps Run 400 meters	48m 56s Workout Scaled
Tom Muller	07/02/2014	CFSF	CrossFit wod	10 rounds for time of: 5 pull-ups 5 push-ups 5 rounds for time of: 10 GHD sit-ups 10 back extentions 2 rounds for time of: 25 wall-ball shots, 20-lb. ball 25 box jumps, 24-inch	1m 01s Performed as RX
Adam McHale	07/01/2014	Stars and Stripes CrossFit	Jello Legs	804 Walking Lunges	29m 50s Performed as RX
Tom Muller	06/30/2014	CFSF	CrossFit wod	Muscle snatch 1-1-1-1-1 Power snatch 3-3-3-3-3 Snatch 5-5-5-5-5	MS 115 lbs PS 125 lbs S 95 lbs Performed as RX
Adam McHale	06/30/2014	Stars and Stripes CrossFit	Boulder Shoulders	25 min AMRAP Thruster x5 SDLHP x10 Iron Cross x15 Push Press x20	5 rounds 0 reps Performed as RX

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