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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 07/31/2024 CFSF Imminent Inspection Three rounds for time:
500 meter row
21 Box jumps, 24/20
15 Hip extensions
9 Burpees 		21m 53s
Workout Scaled
Sharon Muller 07/30/2024 CFSF Cold Water Headache Three rounds for time:
50 Double-unders
15 Wall ball shots, 20/16		 10m 31s
Workout Scaled
Sharon Muller 07/29/2024 CFSF Bravo Foxtrot Uniform Two rounds for time:
10 Deadlifts, 185/115
10 Pull-ups
20 Deadlifts
20 Pull-ups 		9m 38s
Workout Scaled
Sharon Muller 07/25/2024 CFSF No Name #13 7:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise, then two reps of each, continuing until time expires.
*Athlete will perform one Burpee between rounds.		 100 reps
Performed as RX
Sharon Muller 07/25/2024 CFSF Hangman 1:00 Dead hang in as few sets as possible.
Number of drops off the bar is your score.		 1 reps
Performed as RX
Sharon Muller 07/22/2024 CFSF Uniform Foxtrot Bravo 2 rounds for time:
20 Deadlifts, 185/115
20 Pull-ups
10 Deadlifts
10 Pull-ups		 9m 38s
Workout Scaled
Sharon Muller 07/18/2024 CFSF Endurance 2k row for time 12m 33s
Performed as RX
Sharon Muller 07/18/2024 CFSF Strength Bench press
3-2-2-1-1-1		 35-45-55-65-75-85F lbs
Performed as RX
Sharon Muller 07/17/2024 CFSF SR Unit 1 Three rounds for time:
21 Box jumps, 24/20
15 Deadlifts, 185/135
9 Pull-ups		 10m 42s
Workout Scaled
Sharon Muller 07/11/2024 CFSF Strength Back -OR- Front squat
2-2-2-2-2		 65-75-85-105-115 lbs
Performed as RX
Sharon Muller 07/10/2024 CFSF Sasha Z. 20:00 AMRAP
200 meter run
40 Double unders
15 Toes to bar		 3 rounds 0 reps
Workout Scaled
Sharon Muller 07/08/2024 CFSF Able Red 20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Hip extensions
20 Sit-ups		 6 rounds 5 reps
Workout Scaled
Sharon Muller 07/01/2024 CFSF Operation Black For time:
500 meter row
30 Push press, 95/65
500 meter row		 11m 23s
Workout Scaled
Sharon Muller 06/26/2024 CFSF Operation Blue For time:
400 meter run
30 Snatches, 95/65
400 meter run		 12m 25s
Workout Scaled
Sharon Muller 06/20/2024 CFSF Strength Deadlift
5-5-5-5-5		 75-95-115-125-145 lbs
Performed as RX
Sharon Muller 06/18/2024 CFSF Gruppe Zig 4 rounds for time:
70 foot Barbell overhead walk, 95/65
70 foot Barbell farmers carry

*70 feet is down and back on the rubber*		 5m 54s
Workout Scaled
Sharon Muller 06/17/2024 CFSF MC Baliant 3 rounds for time:
50 Double unders
15 Toes to bar		 9m 06s
Workout Scaled
Sharon Muller 06/13/2024 CFSF Strength Back squat
3-3-3-3-3		 55-75-85-105-115 lbs
Performed as RX
Sharon Muller 06/12/2024 CFSF Grace 135 pound Clean and Jerk, 30 reps 4m 29s
Workout Scaled
Sharon Muller 06/10/2024 CFSF Strength Shoulder press
5-5-5-5-5		 40-45-50-55-60F lbs
Performed as RX
Sharon Muller 06/05/2024 CFSF Mudd 7:00 EMOM
5 Hang power cleans, 95/65
Burpees

Athlete will perform 5 HPC at the beginning of each minute, then use remaining time to perform Burpees.
Score is total number of Burpees.		 26 reps
Workout Scaled
Sharon Muller 06/04/2024 CFSF Popcorn For time:
60 Sit-ups
15 Double-unders
30 Sit-ups
30 Double-unders
15 Sit-ups
60 Double-unders		 8m 53s
Performed as RX
Sharon Muller 06/03/2024 CFSF Sticky Patch For time:
21 calorie row
9 Thrusters, 95/65
15 calorie row
15 Thrusters
9 calorie row
21 Thrusters		 11m 37s
Workout Scaled
Sharon Muller 05/29/2024 CFSF Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 35m 06s
Workout Scaled
Sharon Muller 05/21/2024 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 44s
Performed as RX
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