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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 04/25/2023 CFSF Strength 3-3-3-3
Bench press		 65-75-80-85F lbs
Performed as RX
Sharon Muller 04/21/2023 CFSF Russian Aggression 12:00 AMReP
Kettlebell swings, 53/35
Box jumps, 24/20
Athlete will perform one rep of each exercise, then two reps, then three reps each, and so on, until time is up.		 166 reps
Workout Scaled
Sharon Muller 04/20/2023 CFSF High Times For time:
11-10-9-8-7-6-5-4-3-2 reps of:
Row (calories)
Burpees 		19m 29s
Performed as RX
Sharon Muller 04/13/2023 CFSF Strength Choice Choice strength :
3-3-3-3-3
Shoulder press
2-2-2-2-2
Push press
1-1-1-1-1
Push jerk		 55-65-75-85-95. Push jerk lbs
Performed as RX
Sharon Muller 04/12/2023 CFSF Strength Deadlift
3-3-3		 115-135-145 lbs
Performed as RX
Sharon Muller 04/12/2023 CFSF Tarzan For time:
500 meter row
15 Deadlifts, 225/135
500 meter row 		7m 28s
Workout Scaled
Sharon Muller 04/11/2023 CFSF Embassy S1 4 rounds for time:
30 Double unders
10 Pull-ups
20 Squats
200 meter run		 18m 28s
Workout Scaled
Sharon Muller 04/10/2023 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.		 90 reps
Performed as RX
Sharon Muller 04/10/2023 CFSF Strength Bench press
3-2-2-1-1-1		 55-65-75-85-95F lbs
Performed as RX
Sharon Muller 04/06/2023 CFSF Blue For time:
800 meter Run
9 Pull-ups
400 meter Run
15 Pull-ups
200 meter Run
21 Pull-ups 		20m 38s
Workout Scaled
Sharon Muller 04/05/2023 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 00s
Performed as RX
Sharon Muller 03/31/2023 CFSF Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 16m 39s
Workout Scaled
Sharon Muller 03/30/2023 CFSF Test 1a Dead hang for time 1m 00s
Performed as RX
Sharon Muller 03/30/2023 CFSF Test 2a 2:00 Sit-ups 52 reps
Performed as RX
Sharon Muller 03/30/2023 CFSF Test 3a Superman GHD hold 2m 00s
Performed as RX
Sharon Muller 03/30/2023 CFSF Test 4a Max L-sit 0m 15s
Workout Scaled
Sharon Muller 03/30/2023 CFSF Test 5a Fastest 300 meter row 1m 29s
Performed as RX
Sharon Muller 03/28/2023 CFSF Slam Shot Tabata! Tabata!
Ball slams, 20/16
Wall ball shots
Tire slams		 48 reps
Performed as RX
Sharon Muller 03/27/2023 CFSF Endurance 6 rounds each for time:
250 meter row
Rest as needed between rounds 		1m 07s
Performed as RX
Sharon Muller 03/23/2023 CFSF 0545 20 rounds for time:
5 Walking lunges
5 Push-ups 		10m 51s
Workout Scaled
Sharon Muller 03/21/2023 CFSF XLsGIJ8 8:00 AMReP
Burpee/Pull-up combo		 25 reps
Performed as RX
Sharon Muller 03/20/2023 CFSF Strength Back -or- Front squat
5-5-5-5-5		 Back 75-95-115-125-135 lbs
Performed as RX
Sharon Muller 03/16/2023 CFSF Strength Deadlift
3-3-3-3-3		 115-125-145-160-180 lbs
Performed as RX
Sharon Muller 03/13/2023 CFSF Med Ball Hello 2 rounds for time:
21 Wall ball shots, 20/16
15 Med ball slams
9 Med ball cleans
200 meter Med ball run		 12m 40s
Performed as RX
Sharon Muller 03/01/2023 CFSF Clean Runs 10:00 AMRAP
2 Cleans, 135/95
20 Sit-ups
200 meter run		 3 rounds 16 reps
Performed as RX
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