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Athlete Date Sort Location Workout Name Description Results
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
Sharon Muller 09/08/2014 CFSF CrossFit wod 2 rounds for time of:
30-inch Box jumps, 20 reps
5 Muscle-ups
24-inch Box jumps, 30 reps
5 Muscle-ups
20-inch Box jumps, 40 reps
5 Muscle-ups		 29m 35s
Workout Scaled
Sharon Muller 09/05/2014 CFSF CrossFit wod Clean & jerk 3-3-3-3-3 35-45-50-55-65 lbs
Performed as RX
Sharon Muller 08/29/2014 CFSF Bad Fran 30-20-10 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups		 17m 46s
Workout Scaled
Sharon Muller 08/25/2014 CFSF CrossFit wod Back squat 1-1-1-1-1-1-1 140 PR lbs
Performed as RX
Sharon Muller 08/21/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
10 Burpee pull-overs
30 Squats
60 seconds of Handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.		 2 rounds 30 reps
Workout Scaled
Sharon Muller 08/20/2014 CFSF CrossFit wod Split jerk 1-1-1-1-1-1-1 45-55-65-75-85-95-105 lbs
Performed as RX
Sharon Muller 08/13/2014 CFSF CrossFit wod 10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories

Rest 1 minute between rounds.		 43 reps
Workout Scaled
Sharon Muller 08/12/2014 CFSF CrossFit wod Sumo deadlift 3-3-3-3-3 135 lbs
Performed as RX
Sharon Muller 06/21/2014 CFSF CrossFit wod 10 rounds:
100 meter sprint
Fastest and slowest are recorded		 0m 20s
Workout Scaled
Sharon Muller 06/18/2014 CFSF Crossfit wod 3 rounds:
25 GHD sit-ups
205 pound Clean and jerk, 5 reps		 8m 07s
Workout Scaled
Sharon Muller 06/17/2014 CFSF The Ghost 6 rounds:
One minute rowing
One minute of Burpees
One minute of Double-unders
One minute rest.
Calories on the rower, and reps are totaled for a score.		 126 reps
Workout Scaled
Sharon Muller 06/16/2014 CFSF CrossFit wod Snatch balance 1-1-1-1-1-1-1 55 lbs
Performed as RX
Sharon Muller 06/13/2014 CFSF Mary Has DT's 5 rounds (or until you die):

5 Handstand push-ups
10 Pistols
15 Pull-ups
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push-jerk, 6 reps		 21m 48s
Workout Scaled
Sharon Muller 06/12/2014 CFSF CrossFit wod Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters		 2 rounds 23 reps
Workout Scaled
Sharon Muller 06/06/2014 CFSF CrossFit wod 5 rounds for time:
400 meter run
95 pound Thruster, 15 reps		 16m 03s
Workout Scaled
Sharon Muller 06/04/2014 CFSF CrossFit wod 21-15-9 reps of:
135 pound Clean
Handstand push-ups		 15m 46s
Workout Scaled
Sharon Muller 05/29/2014 CFSF CrossFit wod 500 meter row
20 Parallette handstand push-ups
500 meter row
20 Strict handstand push-ups
500 meter row
20 Kipping handstand push-ups		 11m 57s
Workout Scaled
Sharon Muller 05/28/2014 CFSF CrossFit wod Split jerk 3-3-3-3-3-3-3 100 lbs
Performed as RX
Sharon Muller 05/23/2014 CFSF McGhee Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box		 9 rounds 0 reps
Workout Scaled
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