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Athlete
Date
Location
Workout Name
Description
Results
Sharon Muller
11/18/2013
CFSF
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
31m 06s
Workout Scaled
Sharon Muller
11/13/2013
CFSF
CrossFit Total
Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM
70P 135 BS 195 DL = 400 total lbs
Performed as RX
Sharon Muller
11/12/2013
CFSF
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
13m 56s
Workout Scaled
Sharon Muller
11/08/2013
CFSF
2010 Northwest Regional Event 1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
11m 08s
Workout Scaled
Sharon Muller
11/06/2013
CFSF
CrossFit wod
Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5
MS 35-45-50-55-55 lbs
PS 35-40-45-50-55 lbs
S 35-35-40-45-45 lbs
Performed as RX
Sharon Muller
11/06/2013
CFSF
CrossFit wod
Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5
55 ms 75 ps 45 Snatch lbs
Performed as RX
Sharon Muller
11/05/2013
CFSF
2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
24m 40s
Workout Scaled
Sharon Muller
11/04/2013
CFSF
Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups
80 reps
Workout Scaled
Sharon Muller
11/01/2013
CFSF
CrossFit wod
Five rounds:
15 Kettlebell burpees
2 Thrusters
1 Snatch
14m 12s
Workout Scaled
Sharon Muller
10/31/2013
CFSF
CrossFit wod
Three rounds:
95 pound Overhead squat, 15 reps
15 L-pull-ups
95 pound Split jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Loaded back extensions, 25 pounds
23m 23s
Workout Scaled
Sharon Muller
10/28/2013
CFSF
Morrison
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
28m 24s
Workout Scaled
Sharon Muller
10/24/2013
CFSF
CrossFit WOD
15:00 AMRAP
15 Chest to bar pull-ups
:30 second Ring L-sit hold
5 rounds 0 reps
Workout Scaled
Sharon Muller
10/23/2013
CFSF
CrossFit WOD
15:00 AMRAP
250 meter row
25 Push-ups
5 rounds 0 reps
Workout Scaled
Sharon Muller
10/23/2013
CFSF
CrossFit WOD
15:00 AMRAP
250 meter row
25 Push-ups
5 rounds 0 reps
Workout Scaled
Sharon Muller
10/21/2013
CFSF
CrossFit wod
Snatch 3-3-2-2-2-1-1-1-1-1
45-50-55-60-65-65-65-65-65-65 lbs
Performed as RX
Sharon Muller
10/16/2013
CFSF
CrossFit wod
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
lbs
oh75, fs115, bs135 lbs
Performed as RX
Sharon Muller
10/09/2013
CFSF
Test 3
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
body weight lbs
Performed as RX
Sharon Muller
10/08/2013
CFSF
CrossFit wod
Hang power clean 3-3-3-3-3-3-3
45-50-55-60-65-70-75 lbs
Performed as RX
Sharon Muller
10/04/2013
CFSF
CrossFit wod
Five rounds:
5 Hanging ring extensions
5 Front rolls
5 Back rolls
45 pound Sots press, 10 reps
11m 11s
Workout Scaled
Sharon Muller
10/03/2013
CFSF
DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
12m 41s
Workout Scaled
Sharon Muller
09/30/2013
CFSF
CrossFit wod
6 rounds:
400 meter run
25 Burpees
27m 03s
Workout Scaled
Sharon Muller
09/27/2013
CFSF
John Fenn Burpee Mile
One mile of Burpees for time.
27m 00s
Workout Scaled
Sharon Muller
09/25/2013
CFSF
Deadlift 3-3-3-3-3
started at 115 - 135 - 145 - 155 - 165
115-135-145-155-165 lbs
Performed as RX
Sharon Muller
09/19/2013
CFSF
CrossFit wod
3 rounds:
Knees to elbows, 21 reps
53/35 pound Kettlebell swings, 21 reps
21 Push-ups
Rope climb, 3 ascents
21 Box jumps, 20" box
Back extension, 21 reps
Walking lunges, 150 feet
28m 28s
Workout Scaled
Sharon Muller
09/18/2013
CFSF
Holleyman
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
18m 43s
Workout Scaled
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