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Athlete Date Sort Location Workout Name Description Results
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
Sharon Muller 05/20/2014 CFSF CrossFit wod 100 meter Walking lunges
800 meter run
100 Airsquats		 18m 28s
Performed as RX
Sharon Muller 05/16/2014 CFSF CrossFit wod 50-40-30-20-10 reps of:
GHD sit-ups
Kettlebell swings, 2 pood		 26m 18s
Workout Scaled
Sharon Muller 05/15/2014 CFSF CrossFit wod 7 rounds for time:
15 Hip-back extensions
3 Strict Muscle-ups		 21m 47s
Workout Scaled
Sharon Muller 05/13/2014 CFSF Helton Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees		 30m 52s
Workout Scaled
Sharon Muller 05/07/2014 CFSF 2014 Regional Event 7 64 Pull-ups
205 pound Overhead squat, 8 reps		 12m 01s
Workout Scaled
Sharon Muller 05/05/2014 CFSF 2014 Regional Event 6 50 calorie Row
50 Box jumpovers, 24" box
50 Deadlifts, 180 pounds
50 Wall ball shots, 20/14
50 Ring dips
50 Wall ball shots
50 Deadlifts
50 Box jumpovers
50 calorie Row		 190 reps
Workout Scaled
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