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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 02/01/2024 CFSF Banjo Bench 500 meter row
BW bench press, 21 reps
500 meter row
BW bench press, 15 reps
500 meter row
BW bench press, 9 reps		 10m 50s
Workout Scaled
Sharon Muller 01/31/2024 CFSF American Cheese 3 rounds for time:
25 Double unders
25 Hip extensions
25 Sit-ups 		9m 32s
Performed as RX
Sharon Muller 01/25/2024 CFSF WD23 16:00 AMRAP
30 Squats
20 Sit-ups
10 Burpees 		4 rounds 18 reps
Performed as RX
Sharon Muller 01/24/2024 CFSF Banjo Snatch 3 rounds for time:
500 meter Row
10 Snatches, 95/65		 11m 32s
Workout Scaled
Sharon Muller 01/22/2024 CFSF Ralph Malph 3 rounds for time:
15 Hip extensions
15 Sit-ups
10 Pull-ups
10 Push-ups
500 meter row 		15m 06s
Workout Scaled
Sharon Muller 01/18/2024 CFSF Strength Thruster
2-2-2-2-2		 30-40-50-60-65 lbs
Performed as RX
Sharon Muller 01/08/2024 CFSF QRF For time:
500 meter row
10 Double unders
400 meter row
20 Double unders
300 meter row
30 Double unders
200 meter row
40 Double unders
100 meter row
50 Double unders		 14m 41s
Performed as RX
Sharon Muller 01/04/2024 CFSF MCPO Valdes 3 rounds for time:
3 Clean and jerks, 135/95
3 Pull-ups
6 Push-ups
9 Squats 		4m 07s
Workout Scaled
Sharon Muller 01/03/2024 CFSF SMMF 1000 meter Row for time.
*Athlete will perform one Man maker on the minute every minute.		 7m 06s
Performed as RX
Sharon Muller 12/21/2023 CFSF Twelve Days of Christmas 12 Days of Christmas
For time:
1. Deadlift, 225/135
2. Burpees
3. Pull-ups
4. Push-ups
5. Toes to bar
6. Shoulder to overhead, 95/65
7. Box jumps, 20
8. Walking lunges
9. Sit-ups
10. Ring rows
11. Kettlebell swings, 53/35
12. Front squat, 135/105		 32m 38s
Workout Scaled
Sharon Muller 12/18/2023 CFSF Strength Back squat
3-3-3-3-3		 45-65-85-105-115 lbs
Performed as RX
Sharon Muller 12/15/2023 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 each round.		 121 reps
Performed as RX
Sharon Muller 12/07/2023 CFSF Tarzan For time:
500 meter row
15 Deadlifts, 225/135
500 meter row 		7m 05s
Workout Scaled
Sharon Muller 12/06/2023 CFSF Strength Back -OR- Front squat
3-3-3-3-3		 65-75-85-95-105 lbs
Performed as RX
Sharon Muller 12/05/2023 CFSF Endurance 6 rounds each for time:
250 meter row 		1m 09s
Performed as RX
Sharon Muller 12/05/2023 CFSF 2:00 Max Rep Sit-ups 2:00 max rep Sit-ups 58 reps
Performed as RX
Sharon Muller 11/30/2023 CFSF Strength Clean
3-2-2-1-1-1		 25-35-45-55-65-75 lbs
Performed as RX
Sharon Muller 11/29/2023 CFSF None 21-15-9
K2E
Box jumps, 20		 6m 17s
Workout Scaled
Sharon Muller 11/21/2023 CFSF CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 8m 20s
Performed as RX
Sharon Muller 11/20/2023 CFSF SMMF 1000 meter Row for time
*Athlete will perform one Man maker on the minute every minute 		7m 48s
Workout Scaled
Sharon Muller 11/10/2023 CFSF Test 1a Dead hang for time 1m 02s
Performed as RX
Sharon Muller 11/10/2023 CFSF Test 2a 2:00 max rep Sit-ups
 53 reps
Performed as RX
Sharon Muller 11/10/2023 CFSF Test 3a Superman GHD hold 1m 15s
Performed as RX
Sharon Muller 11/10/2023 CFSF Test 4a Max L-sit for time 0m 30s
Performed as RX
Sharon Muller 11/10/2023 CFSF Test 5a Fastest 300 meter Row 1m 31s
Performed as RX
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