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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 09/29/2022 CFSF LCD Crabbs 3-6-9-12-15-12-9-6-3 reps for time:
Toes to bar
Burpees 		17m 42s
Workout Scaled
Sharon Muller 09/28/2022 CFSF Bear Complex 3 rounds for max load:
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
Perform the sequence 7 times without dropping the bar.		 15#-25#-35# lbs
Performed as RX
Sharon Muller 09/22/2022 CFSF Anne H For time:
50-40-30-20-10 reps:
Double-unders
5-4-3-2-1 laps:
Plate carry, 60/40		 22m 16s
Workout Scaled
Sharon Muller 09/21/2022 CFSF Not Exactly R&R 3 rounds for time:
500 meter row
20 Sit-ups
400 meter run
20 Hip extensions 		30m 01s
Performed as RX
Sharon Muller 09/19/2022 CFSF Grace 135 pound Clean and Jerk, 30 reps 4m 30s
Workout Scaled
Sharon Muller 09/15/2022 CFSF Third Movement 3 rounds for time:
30 Double-unders
20 Wall ball shots, 20/16
10 meter Kettlebell bear crawl 		9m 14s
Workout Scaled
Sharon Muller 09/14/2022 CFSF Strength 2 Back squat
2-2-2-2-2		 95-115-125-135-145-155 1 rep nax lbs
Performed as RX
Sharon Muller 09/12/2022 CFSF Jungle Rapids X 21-15-9 reps of:
Kettlebell swings, 53/35
Row (calories)		 8m 15s
Workout Scaled
Sharon Muller 09/08/2022 CFSF Strength Deadlift
3-2-2-1-1-1		 95-125-145-165-175-185 lbs
Performed as RX
Sharon Muller 09/07/2022 CFSF Bean Farts For time:
800 meter run
50 Sit-ups
800 meter run 		19m 50s
Performed as RX
Sharon Muller 09/06/2022 CFSF Drill Time For time:
50 Double unders
5 Man makers
40 Double unders
4 Man makers
30 Double unders
3 Man makers
20 Double unders
2 Man makers
10 Double unders
1 Man maker		 17m 53s
Workout Scaled
Sharon Muller 09/02/2022 CFSF Strength.1 Push press
3-2-2-1-1-1		 55-65-75-85-105-110F lbs
Performed as RX
Sharon Muller 09/01/2022 CFSF Perseus For time:
21-15-9 reps of:
Med ball cleans, 20/16
Burpees
Med ball sit-ups
*start and finish with a 200 meter MB run.		 24m 57s
Workout Scaled
Sharon Muller 08/31/2022 CFSF Manny S. 5 rounds for time:
200 meter run
Then,
5-4-3-2-1
Turkish Get-up, 53/35
 18m 26s
Workout Scaled
Sharon Muller 08/29/2022 CFSF Lake Shark 11-10-9-8-7-6-5-4-3-2 reps of:
Pull-ups
Row (calories)
Push-ups
19m 35s
Workout Scaled
Sharon Muller 08/26/2022 CFSF Strength Deadlift
3-3-3-3-3		 95-115-135-155-175 lbs
Performed as RX
Sharon Muller 08/25/2022 CFSF 3.1chan Three 3:00 AMRePs:
7 Devils presses
Row (calories)

Athlete will perform 7 Devils presses, then use the remaining time to row for max calories.
1:00 rest between AMRePs.
Score is total number of calories.		 45 reps
Workout Scaled
Sharon Muller 08/24/2022 CFSF Graibel For time:
15 Clean and jerk, 135/95
15 Snatches, 135/95		 4m 35s
Workout Scaled
Sharon Muller 08/18/2022 CFSF Lt. Bana Three rounds for time:
21 Kettlebell swings, 53/35
15 Sit-ups
9 calorie Row 		10m 09s
Workout Scaled
Sharon Muller 08/17/2022 CFSF Antipolis Three rounds for time:
7 Deadlifts, 185/135
12 Ring rows
15 Knees to elbows		 6m 08s
Workout Scaled
Sharon Muller 08/15/2022 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 13m 14s
Workout Scaled
Sharon Muller 08/12/2022 CFSF Stoopit! For time:
400 meter run
15 Box jumps, 20 box
15 Sit-ups
15 WBS, 20/16
15 Hip extensions
15 Pull-ups
15 Walking lunges
15 Kettlebell swings, 53/35
15 Push-ups
400 meter run		 14m 42s
Workout Scaled
Sharon Muller 08/11/2022 CFSF Strength Bench press
3-2-2-1-1-1		 65-75-85-95-100-105F lbs
Performed as RX
Sharon Muller 08/09/2022 CFSF Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 9 rounds 0 reps
Workout Scaled
Sharon Muller 08/08/2022 CFSF Row Repeats 6 rounds each for time:
250 meter row
Rest as needed between rounds. Score is fastest Row.		 1m 11s
Performed as RX
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