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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 11/09/2023 CFSF Strength Back -OR- Front squat
3-3-3-3-3		 55-65-75-85-95 lbs
Performed as RX
Sharon Muller 11/07/2023 CFSF No Name #13 7:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise, then two reps each, continuing until time expires.
*Athlete will perform one Burpee between each round.		 110 reps
Performed as RX
Sharon Muller 11/07/2023 CFSF Strength Push press
3-2-2-1-1-1		 55-65-75-80-85-90 lbs
Performed as RX
Sharon Muller 10/16/2023 CFSF Endurance 2000 meter row 10m 17s
Performed as RX
Sharon Muller 10/05/2023 CFSF Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 7 rounds 0 reps
Performed as RX
Sharon Muller 09/26/2023 CFSF Strength Bench press
3-3-3-3-3		 45-55-65 (5) then 75@(3) then 85@(1) lbs
Performed as RX
Sharon Muller 09/12/2023 CFSF Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 36m 55s
Performed as RX
Sharon Muller 09/06/2023 CFSF Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 28m 06s
Performed as RX
Sharon Muller 08/29/2023 CFSF Endurance 6 rounds each for time:
200 meter run		 0m 55s
Performed as RX
Sharon Muller 08/23/2023 CFSF High Times For time:
11-10-9-8-7-6-5-4-3-2 reps:
Row (calories)
Burpees 		18m 11s
Performed as RX
Sharon Muller 08/17/2023 CFSF Triente 30 rounds for time:
1 Push-up
2 Sit-ups
3 Squats 		14m 59s
Performed as RX
Sharon Muller 08/16/2023 CFSF Strength 2-2-2-2-2
Cleans		 25-35-45-55-65 lbs
Performed as RX
Sharon Muller 08/15/2023 CFSF Tabata! Tabata Ball slam, 20/16
Tabata Wall ball shots, 20/16
Tabata Tire slam		 233 reps
Workout Scaled
Sharon Muller 08/10/2023 CFSF Strength Shoulder press
3-2-2-1-1-1		 35-45-55-65-75F-70F lbs
Performed as RX
Sharon Muller 08/10/2023 CFSF Strength Shoulder press
3-2-2-1-1-1		 35-45-55-65-75F-70F lbs
Performed as RX
Sharon Muller 08/07/2023 CFSF Plan Z 10:00 EMOM
4 Power snatches, 95/65
Double unders
Athlete will perform 4 Power snatches every minute on the minute, then perform Double unders for the remaining time.
Score is total number of Doubles.		 95 reps
Workout Scaled
Sharon Muller 08/04/2023 CFSF Strength 3-3-3-3-3
Choice strength 		Bench press 55-65-70-75-80 lbs
Performed as RX
Sharon Muller 08/03/2023 CFSF Endurance 6 rounds each for time:
250 meter row
Rest as needed between rounds
1m 11s
Performed as RX
Sharon Muller 07/31/2023 CFSF Skip 5 rounds for time:
5 Squat cleans, 135/95
7 Burpee box jumps, 24/20		 12m 27s
Workout Scaled
Sharon Muller 07/27/2023 CFSF Grace 135 pound Clean and Jerk, 30 reps 3m 02s
Workout Scaled
Sharon Muller 07/26/2023 CFSF Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 27m 36s
Performed as RX
Sharon Muller 07/24/2023 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 12m 24s
Workout Scaled
Sharon Muller 07/21/2023 CFSF Bean Farts For time:
800 meter run
50 Sit-ups
800 meter run		 14m 16s
Workout Scaled
Sharon Muller 07/20/2023 CFSF Strength Deadlift
5-5-5-5-5		 65-85-105-135-155 lbs
Performed as RX
Sharon Muller 07/19/2023 CFSF M.X2.q 21-15-9 reps for time:
Pull-ups
Box jumps, 24/20		 5m 06s
Workout Scaled
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