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Athlete Date Sort Location Workout Name Description Results
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
Sharon Muller 02/28/2023 CFSF CrossFit Open 19.1 Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.		 3 rounds 34 reps
Performed as RX
Sharon Muller 02/27/2023 CFSF Choice Strength Your Choice
3-3-3-3-3		 Bench press 55-65-75-80-85 once then failed lbs
Performed as RX
Sharon Muller 02/24/2023 CFSF M.X2.q 21-15-9 reps for time:
Pull-ups
Box jumps, 24/20		 6m 14s
Workout Scaled
Sharon Muller 02/22/2023 CFSF Strength Back -OR- Front squat
3-3-3-3-3		 Front 55-65-75-85-95 lbs
Performed as RX
Sharon Muller 02/20/2023 CFSF SMMF For time:
1000 meter row
*Start with one Man maker, and perform one Man maker on the minute every minute.		 7m 58s
Performed as RX
Sharon Muller 02/16/2023 CFSF Boom, Pow 7-6-5-4-3-2-1 reps of:
Dips
Deadlifts, 185/105
Pull-ups
Front squat, 115/65
Loaded sit-ups, 20/16		 18m 17s
Workout Scaled
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