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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 12/03/2014 CFSF Grace or Isabel Grace
135 pound Clean and jerk, 30 reps

Isabel
135 pound Snatch, 30 reps		 7m 15s
Workout Scaled
Sharon Muller 12/02/2014 CFSF Heather 3 rounds:
500 meter row
225 pound Deadlift, 12 reps
21 Ring rows		 17m 06s
Workout Scaled
Sharon Muller 10/28/2014 CFSF CrossFit wod Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep		 85 clean 100 BP lbs
Performed as RX
Sharon Muller 10/24/2014 CFSF CrossFit wod 21-15-9 reps of:
115 pound Snatch
toes to bar		 16m 16s
Workout Scaled
Sharon Muller 10/23/2014 CFSF CrossFit wod Thrusters on the clock:
With a continuously running clock complete 5 Thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.		 3 rounds 58 reps
Workout Scaled
Sharon Muller 10/22/2014 CFSF CrossFit wod Split jerk 3-3-3-3-3 55-65-75-85-95 lbs
Performed as RX
Sharon Muller 10/20/2014 CFSF Dirty Thirty For time:
30 Box jumps, 30-inch box
30 Chest-to-bar pull-ups
30 Kettlebell swings, 2 pood
30 Walking lunges with 95-lb. barbell
30 Knees-to-elbows
30 Push presses, 95 lb.
30 Hip extensions, holding a 25-lb. plate
30 Wall ball shots, 20-lb. ball to 11-foot target
30 Burpees
30 Triple-unders		 29m 47s
Workout Scaled
Sharon Muller 10/16/2014 CFSF CrossFit wod 10:00 AMRAP
10 Triple-unders
1.5 pood KB swing, 15 reps
20 Walking lunges		 3 rounds 0 reps
Workout Scaled
Sharon Muller 10/15/2014 CFSF CrossFit wod Deadlift 5-5-5-5-5 115-125-145-165-185 lbs
Performed as RX
Sharon Muller 10/14/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
135-lb. Bench press, 21 reps
21 L-pull-ups		 5 rounds 7 reps
Workout Scaled
Sharon Muller 10/10/2014 CFSF CrossFit wod 100 Double-unders
115 pound Front squat, 21 reps
115 pound Push press, 21 reps
100 Double-unders
115 pound Front squat, 15 reps
115 pound Push press, 15 reps
100 Double-unders
115 pound Front squat, 9 reps
115 pound Push press, 9 reps		 24m 25s
Workout Scaled
Sharon Muller 10/08/2014 CFSF CrossFit wod 5k row 27m 17s
Performed as RX
Sharon Muller 10/07/2014 CFSF CrossFit wod Weighted dip 3-2-2-2-1-1-1-1-1 No weight used green band - 3, blue band for -2s and red bands for 1's lbs
Performed as RX
Sharon Muller 10/06/2014 CFSF CrossFit wod 3 rounds for time of:
30-second L-sit hold
20 Pull-ups
135 pound Thrusters, 10 reps		 11m 22s
Workout Scaled
Sharon Muller 10/04/2014 CFSF John Fenn Burpee Mile One mile of Burpees 24m 25s
Workout Scaled
Sharon Muller 10/03/2014 CFSF Feeks For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells		 39m 32s
Workout Scaled
Sharon Muller 10/02/2014 CFSF CrossFit wod 10 rounds:
250 meter row
2:00 minute rest		 11m 11s
Performed as RX
Sharon Muller 09/26/2014 CFSF CrossFit wod 3 rounds for time of:
Run 400 meters
75 lb. Hang power snatch, 21 reps
12 Chest-to-bar pull-ups		 19m 45s
Workout Scaled
Sharon Muller 09/25/2014 CFSF CrossFit wod 3 rounds:
400 meter run
30 Squats
115 pound Push press, 20 reps		 13m 35s
Workout Scaled
Sharon Muller 09/22/2014 CFSF CrossFit wod 21, 15, 9 reps of:
115 pound Overhead squat
Toes to bar		 10m 53s
Workout Scaled
Sharon Muller 09/18/2014 CFSF CrossFit wod 5 rounds:
10 Strict HSPU
20 GHD sit-ups		 8m 32s
Workout Scaled
Sharon Muller 09/17/2014 CFSF CrossFit wod 5 rounds:
10 Strict chest to bar pull-ups
20 Hip-back extensions		 17m 36s
Workout Scaled
Sharon Muller 09/16/2014 CFSF CrossFit wod Clean & jerk 1-1-1-1-1-1-1 45-55-65-70-75-80-85 lbs
Performed as RX
Sharon Muller 09/12/2014 CFSF The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 25m 01s
Workout Scaled
Sharon Muller 09/09/2014 CFSF Deadly Runs For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters		 16m 23s
Workout Scaled
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