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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 08/05/2022 CFSF Dee Breeze A 3 rounds for time:
12 Deadlifts, 135/95
9 Hang power cleans
6 Push jerks 		5m 05s
Workout Scaled
Sharon Muller 08/04/2022 CFSF Eye Patch For time:
2000 meter row
*Start with 1 Burpee and perform 1 Burpee every minute.		 13m 45s
Performed as RX
Sharon Muller 08/03/2022 CFSF Griff 2 rounds for time:
800 meter run
400 meter backward run		 30m 33s
Performed as RX
Sharon Muller 07/28/2022 CFSF Broken Finger 3 rounds for time:
20 Toes to bar
50 Double unders		 11m 46s
Workout Scaled
Sharon Muller 07/27/2022 CFSF CFSF Monster Mash For time:
800 meter run
50 Hip extensions
50 Sit-ups
-2:00 rest-
2 rounds:
9 Deadlifts, 95/65
6 Hang power cleans, 95/65
3 Push jerks, 95/65
-2:00 rest-
3 rounds:
5 Pull-ups
10 Push-ups
15 Squats 		24m 20s
Workout Scaled
Sharon Muller 07/26/2022 CFSF Jungle Rapids X For time:
21-15-9 reps of:
Kettlebell swings, 53/35
Row (calories)		 8m 14s
Workout Scaled
Sharon Muller 07/25/2022 CFSF Manny For time:
800 meter run
21 Back squats, 135/95
400 meter run
15 Back squats
200 meter run
9 Back squats
20m 08s
Workout Scaled
Sharon Muller 07/22/2022 CFSF Overdrive For time:
150 Step-ups, 20 box
*Start with 2 Burpees and perform 2 Burpees every minute.		 9m 29s
Workout Scaled
Sharon Muller 07/21/2022 CFSF Strength Thruster
3-3-3-3-3		 40-50-60-70-80 lbs
Performed as RX
Sharon Muller 07/20/2022 CFSF 1 Mile Run 1 mile run 18m 58s
Workout Scaled
Sharon Muller 07/18/2022 CFSF King Tut For time:
200 meter run
Then, 10 rounds of:
3 Deadlifts, 185/115
3 Burpees
Then,
200 meter run		 13m 04s
Workout Scaled
Sharon Muller 07/15/2022 CFSF Banana Mission 3 rounds for time:
8 Kettlebell swings, 53/35
7 Burpees
6 Wall ball shots, 20/16
5 Walking lunges
4 Toes to bar
3 Kettlebell snatches, 53/35
2 Pull -ups		 8m 23s
Workout Scaled
Sharon Muller 07/14/2022 CFSF Tabata! Tabata!
Jingle-jangles
Tire slams
Sit-ups
Ball slams		 288 reps
Performed as RX
Sharon Muller 07/13/2022 CFSF Tarzan For time:
500 meter row
15 Deadlifts, 225/135
500 meter row 		8m 11s
Workout Scaled
Sharon Muller 07/06/2022 CFSF 7-Down 7 rounds for time:

7 Push-ups
6 Lunges
5 Sit-ups
4 Pull-ups
3 Deadlifts, 95/65
2 Hang power cleans
1 Shoulder to overhead 		14m 42s
Workout Scaled
Sharon Muller 07/01/2022 CFSF Strength Hang clean
3-2-2-1-1-1		 35-45-50-60-65-70 lbs
Performed as RX
Sharon Muller 06/30/2022 CFSF It Itches 7 rounds for time:

10 meter Bear crawl
10 Hip extensions
10 Sit-ups		 8m 44s
Workout Scaled
Sharon Muller 06/29/2022 CFSF Choice Strength Your Choice
3-3-3-3-3		 55-65-70-75-80 once then failed lbs
Performed as RX
Sharon Muller 06/28/2022 CFSF Sneak Peek 10:00 EMOM:
4 Clean and jerks, 135/95
Burpees

Athlete will perform 4 C&J every minute. Any remaining time will be used to perform Burpees.
Score is total number of Burpees.		 24 reps
Workout Scaled
Sharon Muller 06/27/2022 CFSF It Burns 2 rounds for time:
25 Pull-ups
50 Sit-ups
100 Double unders		 20m 27s
Workout Scaled
Sharon Muller 06/24/2022 CFSF Tiny 2 rounds for time:
500 meter row
25 Burpees
25 Box jumps, 24/20
400 meter run		 33m 03s
Workout Scaled
Sharon Muller 06/20/2022 CFSF Med Ball Hello 2 rounds for time:
21 Wall ball shots, 20/16
15 Med ball slams
9 Med ball cleans
200 meter Med ball run 		11m 51s
Workout Scaled
Sharon Muller 06/16/2022 CFSF R&R R&R
3 rounds for time:
500 meter row
7 Burpees
400 meter run		 28m 26s
Performed as RX
Sharon Muller 06/15/2022 CFSF Strength 3-3-3-3-3
Back squat 		65-75-95-105-125 lbs
Performed as RX
Sharon Muller 06/13/2022 CFSF Task Force Alpha 11-10-9-8-7-6-5-4-3-2 reps of:
Pull-ups
Box jumps, 24/20		 9m 07s
Workout Scaled
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