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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 05/20/2024 CFSF EC 3 rounds for time:
400 meter run
21-15-9 reps of:
Kettlebell swings, 53/35
Pull-ups

Round one: 21 reps
Round two: 15 reps
Round three: 9 reps		 18m 52s
Workout Scaled
Sharon Muller 05/16/2024 CFSF Strength Bench press
3-2-2-1-1-1		 45-50-60-70-75-80F lbs
Performed as RX
Sharon Muller 05/15/2024 CFSF BM2 For time:
800 meter run
1000 meter row
800 meter run 		22m 04s
Performed as RX
Sharon Muller 05/13/2024 CFSF Red Cell 21-15-9 reps for time:
Power snatch, 95/65
Pull-ups 		8m 50s
Workout Scaled
Sharon Muller 05/09/2024 CFSF Koko 10 meter Walking lunge
21 Pull-ups
21 Sit-ups
10 meter Walking lunge
15 Pull-ups
15 Sit-ups
10 meter Walking lunge
9 Pull-ups
9 Sit-ups 		5m 39s
Workout Scaled
Sharon Muller 05/08/2024 CFSF Endurance 1.5 mile run 23m 54s
Performed as RX
Sharon Muller 05/07/2024 CFSF Moonwalk 21-15-9 reps for time:
Sumo deadlift high pull, 95/65
Dips		 6m 50s
Workout Scaled
Sharon Muller 05/06/2024 CFSF Strength Back -OR- Front squat
2-2-2-2-2-2-2		 Back lbs
55-65-75-85-95-105-115 lbs
Performed as RX
Sharon Muller 05/02/2024 CFSF Speed Racer 21-15-9 reps for time of:
Box jump, 20
Power clean, 135/95		 8m 45s
Workout Scaled
Sharon Muller 04/29/2024 CFSF Light Beer Burps For time:
21 Knees to elbows
9 Kettlebell swings, 53/35
15 Knees to elbows
15 Kettlebell swings
9 Knees to elbows
21 Kettlebell swings 		5m 08s
Workout Scaled
Sharon Muller 04/25/2024 CFSF Pull-up Clock On a running timer: 1 rep first minute, 2 reps second minute, continuing until reps cannot be completed in the minute. 7 reps
Performed as RX
Sharon Muller 04/22/2024 CFSF The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 15 rounds 3 reps
Performed as RX
Sharon Muller 04/18/2024 CFSF Endurance 2000 meter row 11m 18s
Performed as RX
Sharon Muller 04/17/2024 CFSF Strength Back -or- Front squat
3-2-2-1-1-1		 Back 75-95-105-115-125F lbs
Performed as RX
Sharon Muller 04/15/2024 CFSF Strength Deadlift
3-2-2-1-1-1		 115-125-135-145-155-165 lbs
Performed as RX
Sharon Muller 04/01/2024 CFSF April Fools 5 rounds for time:
5 Burpees
10 Pull-ups
15 Knees to elbows
200 meter run		 22m 41s
Workout Scaled
Sharon Muller 03/28/2024 CFSF Deliverance Snatch For time:
1000 meter row
35 pound DB Snatch, 21 reps
750 meter row
35 pound DB Snatch, 15 reps
500 meter row
35 pound DB Snatch, 9 reps 		16m 22s
Performed as RX
Sharon Muller 03/27/2024 CFSF Woodpecker 3 rounds for time:
30 Sit-ups
25 Hip extensions 		6m 32s
Performed as RX
Sharon Muller 03/21/2024 CFSF Strength Bench press
3-2-2-1-1-1		 45-55-65-75-80–85 barely lbs
Performed as RX
Sharon Muller 03/07/2024 CFSF Strength Back squat
3-2-2-1-1-1		 45-55-65-75-85-95 lbs
Performed as RX
Sharon Muller 02/22/2024 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 59s
Performed as RX
Sharon Muller 02/13/2024 CFSF Mr. J 2 rounds for time:
35# DB Snatch R, 7 reps
7 Pull-ups
35# DB Snatch L, 7 reps
7 Pull-ups 		4m 44s
Workout Scaled
Sharon Muller 02/08/2024 CFSF Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 0 reps
Workout Scaled
Sharon Muller 02/07/2024 CFSF Strength Shoulder press
3-3-3
Push press
2-2-2
Push jerk
1-1-1		 Press-45-55-65 twice fails on third lbs
Pp-65-75-85 lbs
Pj-65-80-85 lbs
Performed as RX
Sharon Muller 02/05/2024 CFSF MRE For time:
50 Sit-ups
40 Box jumps, 20
30 Kettlebell swings, 53/35
20 Pull-ups
10 Burpees 		9m 36s
Workout Scaled
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