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Athlete
Date
Location
Workout Name
Description
Results
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
Sharon Muller
09/13/2013
CFSF
Split jerk 1-1-1-1-1-1-1
None
100 lbs
Performed as RX
Sharon Muller
09/11/2013
CFSF
The Don
66 Deadlifts, 110/95 pounds
66 Box jumps, 24" box
66 Kettlebell swings, 1.5/1 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/45 pounds
66 Burpees
66 Double-unders
58m 18s
Workout Scaled
Sharon Muller
09/10/2013
CFSF
Back squat 3-3-3-3-3
None
105 lbs
Performed as RX
Sharon Muller
09/09/2013
CFSF
CrossFit 130909
21, 15, 9 reps:
DB hang squat clean
HSPU
7m 51s
Workout Scaled
Sharon Muller
09/07/2013
CFSF
Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
35m 13s
Workout Scaled
Sharon Muller
09/06/2013
CFSF
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
12m 13s
Workout Scaled
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