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Athlete Date Sort Location Workout Name Description Results
Tom Muller 09/17/2013 CFSF CrossFit wod 5 rounds:
45 pound Overhead walking lunges, 50 feet
21 Burpees		 16m 21s
Performed as RX
Sam Metz 09/16/2013 WAB MS #7 Keep it rolling WOD #7 - For time

3 Rounds

3 forward rolls
10 push ups
15 squats
20 crunches
100m run/shuttle
 3m 15s
Performed as RX
Tom Muller 09/15/2013 CFSF Snatch 1-1-1-1-1-1-1 None 120 pounds lbs
Performed as RX
Tom Muller 09/13/2013 CFSF Split jerk 1-1-1-1-1-1-1 None 185 pounds lbs
Performed as RX
Tom Muller 09/11/2013 CFSF The Don 66 Deadlifts, 110/95 pounds
66 Box jumps, 24" box
66 Kettlebell swings, 1.5/1 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/45 pounds
66 Burpees
66 Double-unders		 58m 33s
Performed as RX
Tom Muller 09/10/2013 CFSF Back squat 3-3-3-3-3 None 205 pounds lbs
Performed as RX
Tom Muller 09/09/2013 CFSF CrossFit 130909 21, 15, 9 reps:
DB hang squat clean
HSPU		 6m 16s
Workout Scaled
Tom Muller 09/07/2013 CFSF Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 32m 50s
Performed as RX
Tom Muller 09/06/2013 CFSF Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 14m 38s
Performed as RX
Sam Metz 09/06/2013 WAB MS #5 - The Mini Murph For Time

800m run (2 laps)

60 push ups
80 squats
100 crunches

800m run (2 laps)		 11m 47s
Performed as RX
Tom Muller 09/05/2013 CFSF 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.		 17m 29s
Workout Scaled
Tom Muller 09/03/2013 CFSF Roney Four rounds:
200 meter run
135 pound Thruster, 11 reps
200 meter run
135 pound Push press, 11 reps
200 meter run
135 pound Bench press, 11 reps		 25m 00s
Workout Scaled
Sam Metz 09/01/2013 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 3m 20s
Performed as RX
Tom Muller 08/31/2013 CFSF Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 53m 28s
Workout Scaled
Tom Muller 08/30/2013 CFSF CF wod 10 rounds with a 2:00 minute rest between:
500 meter row
-or-
400 meter run
Any combination		 37m 22s
Performed as RX
Tom Muller 08/28/2013 CFSF Loaded Dips Loaded Dip, 5 rep max
5 min rest
Loaded Dip, 3 rep max
5 min rest
Loaded Dip, 1 rep max 		55-75-95 lbs
Performed as RX
Sam Metz 08/28/2013 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 2m 03s
Performed as RX
Tom Muller 08/26/2013 CFSF CF wod Loaded Pull-ups 45-70-100(f) lbs
Performed as RX
Sam Metz 08/26/2013 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 14 rounds 0 reps
Performed as RX
Tom Muller 08/26/2013 CFSF CF wod Loaded Pull-ups 95 pounds lbs
Performed as RX
Tom Muller 08/25/2013 CFSF Clean Cindy 10 rounds for time:
Clean and jerk, 1 rep
5 Pull-ups
10 Push-ups
15 Airsquats		 13m 55s
Performed as RX
Tom Muller 08/21/2013 CFSF Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee		 17m 57s
Workout Scaled
Tom Muller 08/20/2013 CFSF Falkel Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent		 13 rounds 0 reps
Performed as RX
Tom Muller 08/18/2013 CFSF CrossFit 130818 Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 21m 40s
Performed as RX
Tom Muller 08/17/2013 CFSF CrossFit wod Back squats 3-3-3-3-3 195 pounds lbs
Performed as RX
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