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Athlete Date Sort Location Workout Name Description Results
Tom Muller 05/15/2014 CFSF CrossFit wod 7 rounds for time:
15 Hip-back extensions
3 Strict Muscle-ups		 19m 20s
Performed as RX
Adam McHale 05/14/2014 Stars and Stripes CrossFit HTT 50-40-30-20-10

Wall Ball
Push Up
Box Jump
MB Slam
 35m 00s
Performed as RX
Tom Muller 05/13/2014 CFSF Helton Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees		 40m 41s
Workout Scaled
Adam McHale 05/12/2014 Stars and Stripes CrossFit Strength With Some Fun! 10 min EMOTM
3 Back Squats (85%)

10 min EMOTM
3 Deadlifts (85%)

5 min EMOTM
5 Bench Press (65%)

21-15-9
Wall Ball
Calorie Row
Double Under		 7m 41s
Performed as RX
Tom Muller 05/11/2014 CFSF Run Cindy, Run 20:00 AMRAP
400 meter run then,
3 rounds of Cindy		 3 rounds 0 reps
Performed as RX
Adam McHale 05/10/2014 Stars and Stripes CrossFit What'd You Get? 2 min on/ 2 min rest:

Pull Up
Lunges
Push Press (95#/55#)
Deadlift (135#/75#)
Knees to Elbows
Calorie Row
KB Swing (53#/35#)
Push Up		 388 reps
Performed as RX
Tom Muller 05/09/2014 CFSF Zembiec 5 rounds for time:
185 pound Back squat, 11 reps
7 Strict Burpee pull-ups
400 meter run		 21m 49s
Workout Scaled
Tom Muller 05/08/2014 CFSF CrossFit wod Clean & jerk 1-1-1-1-1-1-1 165 lbs
Performed as RX
Adam McHale 05/08/2014 Stars and Stripes CrossFit I Need More Chalk! 20 min AMRAP

Pull Up x5
Deadlift x10 (155#/75)
Double Under x15		 12 rounds 11 reps
Performed as RX
Tom Muller 05/07/2014 CFSF 2014 Regional Event 7 64 Pull-ups
205 pound Overhead squat, 8 reps		 7m 02s
Workout Scaled
Tom Muller 05/05/2014 CFSF 2014 Regional Event 6 50 calorie Row
50 Box jumpovers, 24" box
50 Deadlifts, 180 pounds
50 Wall ball shots, 20/14
50 Ring dips
50 Wall ball shots
50 Deadlifts
50 Box jumpovers
50 calorie Row		 253 reps
Workout Scaled
Tom Muller 05/04/2014 CFSF 2014 Regional Event 5 10 rounds for time:
14 foot Legless rope climb, 1 ascent
200 foot sprint		 7m 24s
Workout Scaled
Tom Muller 05/03/2014 CFSF 2014 Regional Event 4 21-15-9-6-3 reps of:
Strict handstand push-ups
195 pound Front squat
Burpees		 17m 01s
Workout Scaled
Tom Muller 04/29/2014 CFSF CrossFit wod 115 lb. Deadlift, 50 reps
50 Walking lunges
115 lb. Back squat, 40 reps
40 Toes to bar
115 lb. Power clean, 30 reps
30 Burpee box jumps, 24" box
115 lb. Thruster, 20 reps
20 Triple unders		 23m 25s
Workout Scaled
Tom Muller 04/27/2014 CFSF Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 339 reps
Performed as RX
Tom Muller 04/26/2014 CFSF CrossFit wod 135 pound Clean & jerk, 50 reps 8m 27s
Workout Scaled
Adam McHale 04/25/2014 Stars and Stripes CrossFit Bring Back The Pipes 10.9.8.7.6.5.4.3.2.1
PVC Swing Thrus
Hang Clean
KB Front Squat
Calorie Row

3 minute break

10.9.8.7.6.5.4.3.2.1
Toes To Bar
Push Press
Dead Lift
Burpees		 43m 27s
Performed as RX
Tom Muller 04/25/2014 CFSF CrossFit wod 10 rounds:
1 minute Row
:15 second rest
:30 seconds of Ring Dips
:15 second rest		 273 reps
Performed as RX
Adam McHale 04/24/2014 Stars and Stripes CrossFit Flip Out 20' AMRAP
1 Sled Push
10 Tire Flips
20 DUs
30 Walking Lunges
20 DUs
10 Tire Flips
1 Sandbag Carry		 3 rounds 0 reps
Performed as RX
Tom Muller 04/23/2014 CFSF CrossFit wod Deadlift 5-5-5-5-5 275 lbs
Performed as RX
Adam McHale 04/22/2014 Stars and Stripes CrossFit Row It Up 40.30.20.10
GHD Sit Up
Calorie Row		 11m 52s
Performed as RX
Tom Muller 04/22/2014 CFSF CrossFit wod 5 rounds:
135 pound Overhead walking lunges, 25 feet
15 Knees to elbows		 9m 20s
Workout Scaled
Tom Muller 04/21/2014 CFSF Master's Qualifier Event 3 Three rounds for time:
50 calorie Row
15 Handstand push-ups
50 Double-unders		 19m 45s
Performed as RX
Tom Muller 04/19/2014 CFSF Master's Qualifier Event 1 1RM Clean
then for time:
100 Pull-ups
100 Wall ball shots, 20/16		 14m 20s
Performed as RX
Tom Muller 04/18/2014 CFSF Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 12m 40s
Workout Scaled
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