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Athlete
Date
Location
Workout Name
Description
Results
Sharon Muller
06/10/2022
CFSF
Coping Mechanism
10 rounds for time:
2 Thrusters, 95/65
3 Pull-ups
4 Push-ups
9m 59s
Workout Scaled
Sharon Muller
06/09/2022
CFSF
It Itches
12:00 AMRAP
5 Burpees
25 Double unders
5 rounds 5 reps
Performed as RX
Sharon Muller
06/08/2022
CFSF
Trap #3
3 rounds for reps:
3:00 AMRAP
10 Power cleans, 135/95
Perform the Power cleans at the beginning of the AMRAP, use any remaining time to row for as many calories as possible.
Rest 1:00 between AMRAPS
Score is total number of calories.
66 reps
Workout Scaled
Sharon Muller
06/06/2022
CFSF
Mountain
11-10-9-8-7-6-5-4-3-2 reps for time:
Deadlift, 185/125
Loaded sit-ups, 20/16
12m 48s
Workout Scaled
Sharon Muller
06/03/2022
CFSF
Strength
Hang Power Clean
4-3-2-1-1
55-65-75-80-80 lbs
Performed as RX
Sharon Muller
06/02/2022
CFSF
Scupper
10:00 AMRAP
10 calorie Row
10 Doubles
5 rounds 6 reps
Performed as RX
Sharon Muller
06/02/2022
CFSF
Strength
Bench press
3-2-1-1
65-85-95-105 lbs
Performed as RX
Sharon Muller
05/31/2022
CFSF
Cantantes
For time:
21 K2E
9 Wall ball shots, 20/16
15 K2E
15 Wall ball shots
9 K2E
21 Wall ball shots
6m 12s
Workout Scaled
Sharon Muller
05/26/2022
CFSF
R & R
3 rounds for time:
500 meter row
7 Burpees
400 meter run
22m 24s
Workout Scaled
Sharon Muller
05/24/2022
CFSF
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
15m 34s
Performed as RX
Sharon Muller
05/23/2022
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
22m 31s
Workout Scaled
Sharon Muller
05/19/2022
CFSF
Viking
For time:
1000 meter row
800 meter run
75 Tire slams
800 meter loaded run
1000 meter row
36m 16s
Performed as RX
Sharon Muller
05/17/2022
CFSF
Spiral Helix
12:00 AMRAP
4 Power snatches, 95/65
8 Push-ups
16 Ball slams, 20/16
7 rounds 12 reps
Workout Scaled
Sharon Muller
05/16/2022
CFSF
Chum Walrus
For time:
Airsquats
50-40-30-20-10
Sit-ups
10-20-30-40-50
20m 21s
Performed as RX
Sharon Muller
05/12/2022
CFSF
48th and Lexington
6 rounds for time:
10 Hip extensions
10 meter Bear crawl
10 Sit-ups
10m 51s
Performed as RX
Sharon Muller
05/10/2022
CFSF
Strength
3-2-2-1-1-1
Bench press
55-65-75-85-95-100. Failed 105 lbs
Performed as RX
Sharon Muller
05/09/2022
CFSF
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
12m 48s
Workout Scaled
Sharon Muller
05/05/2022
CFSF
Deadly Push-ups
For time:
21-15-9 reps of:
Deadlifts, 225/155
Push-ups
6m 31s
Workout Scaled
Sharon Muller
05/02/2022
CFSF
Death by Burpee Box Jumps
With a continuously running clock do one rep first minute, two reps second minute continuing until reps cannot be made in the minute.
7 rounds 0 reps
Workout Scaled
Sharon Muller
04/28/2022
CFSF
Strength
3-2-2-1-1-1
Hang Cleans
25-35-45-55-75-75 lbs
Performed as RX
Sharon Muller
04/26/2022
CFSF
Sneak and Peek
2 rounds for time:
200 meter Med ball run
21 Wall ball shots
15 Ball slams
9 Med ball sit-up exchange
11m 46s
Workout Scaled
Sharon Muller
04/25/2022
CFSF
Task Force Alpha
2 rounds for time:
400 meter run
14 Kettlebell swings, 53/35
14 Pull-ups
14 Kettlebell clean and jerk, 53/35
15m 43s
Workout Scaled
Sharon Muller
04/22/2022
CFSF
96 Tears
12:00 AMReP
1 Clean, 135/95
3 Pull-ups
6 Push-ups
9 Squats
2 Cleans
3 Pull-ups
6 Push-ups
9 Squats
3 Cleans
3 Pull-ups
6 Push-ups
9 Squats
Continue adding one rep to the Cleans with the PT until time expires. Score is total number of Cleans.
28 reps
Workout Scaled
Sharon Muller
04/21/2022
CFSF
Strength
3-2-2-1-1-1 reps of:
Push press
55-65-75-85-95-105 lbs
Performed as RX
Sharon Muller
04/20/2022
CFSF
No Bull
2 rounds for time:
100 Double-unders
25 Overhead squats, 74/45
25 Pull-ups
800 meter run
30m 13s
Workout Scaled
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