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Athlete
Date
Location
Workout Name
Description
Results
Sharon Muller
01/11/2023
CFSF
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
12m 15s
Workout Scaled
Sharon Muller
01/10/2023
CFSF
Tarzan X
For time:
400 meter run
15 Burpees
400 meter run
11m 14s
Performed as RX
Sharon Muller
01/09/2023
CFSF
Pan
For time:
500 meter row
15 Deadlifts, 225/135
500 meter row
8m 07s
Workout Scaled
Sharon Muller
01/05/2023
CFSF
Option X
For time:
5 Man makers
600 meter run
4 Man makers
400 meter run
3 Man makers
200 meter run
2 Man makers
18m 33s
Workout Scaled
Sharon Muller
01/04/2023
CFSF
PT
Four rounds for time:
21 Airsquats
15 Push-ups
9 Pull-ups
13m 07s
Workout Scaled
Sharon Muller
01/03/2023
CFSF
Endurance
2000 meter row
11m 35s
Performed as RX
Sharon Muller
12/30/2022
CFSF
Strength
Deadlift
5-5-5-5-5
85-105-115-135-155 lbs
Performed as RX
Sharon Muller
12/21/2022
CFSF
MoDuLaR
:30/:30 x 10
Row
Helix
8-count body builders
Rope whip
Jingle-jangles
Sit-ups
Arm haulers
Tire slams
3 reps
Performed as RX
Sharon Muller
12/20/2022
CFSF
Strength
Push press
3-3-3-3-3
55-65-70-75-80 lbs
Performed as RX
Sharon Muller
12/19/2022
CFSF
Beach Numbers
4 rounds for time:
5 Man makers
8 Pull-ups
10m 02s
Workout Scaled
Sharon Muller
12/16/2022
CFSF
XLs12
12:00 AMRAP
9 Box jumps, 24/20
6 Push presses, 95/65
3 Toes to bar
8 rounds 10 reps
Workout Scaled
Sharon Muller
12/13/2022
CFSF
Go Fish
3 rounds for time:
20 Push-ups
30 Sit-ups
40 Squats
15m 11s
Workout Scaled
Sharon Muller
12/09/2022
CFSF
Fudge
For time:
12-9-6-3-6-9-12 reps of:
Burpees
Knees to elbows
15m 31s
Performed as RX
Sharon Muller
12/08/2022
CFSF
Strength
Power cleans
3-3-3-3-3
55-65-70-75-85 once failed on second so just stopped lbs
Performed as RX
Sharon Muller
12/07/2022
CFSF
Volkswagen
21-15-9 reps for time:
Bench press, BW
Pull-ups
6m 01s
Workout Scaled
Sharon Muller
12/06/2022
CFSF
Endurance
2000 meter row
11m 43s
Performed as RX
Sharon Muller
12/06/2022
CFSF
Strength
Shoulder press
2-2-2-2
45-55-65-70 once failed #2 lbs
Performed as RX
Sharon Muller
12/05/2022
CFSF
Deadly Push-ups
21-15-9 reps for time:
Deadlift, 225/135
Push-ups
7m 36s
Workout Scaled
Sharon Muller
11/30/2022
CFSF
Walk in the Park
5 rounds for time:
10 Jumping lunges
10 Hollow rocks
5m 41s
Workout Scaled
Sharon Muller
11/21/2022
CFSF
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
7m 11s
Workout Scaled
Sharon Muller
11/01/2022
CFSF
None
3-6-9-6-3 reps for time:
Squat cleans, 95/65
Box jumps, 20
*Athlete will perform 20 Double-unders after each round*
14m 07s
Workout Scaled
Sharon Muller
10/28/2022
CFSF
Strength 1
Shoulder press
3-3-3-3
55-65-70 x2F, 70 x2F lbs
Performed as RX
Sharon Muller
10/28/2022
CFSF
Strength 3
Push OR Split jerk
1-1-1-1
75-85-95-105 lbs
Performed as RX
Sharon Muller
10/28/2022
CFSF
Strength 3
Push OR Split jerk
1-1-1-1
65-75-85-95 lbs
Performed as RX
Sharon Muller
10/27/2022
CFSF
Banana Mission
3 rounds for time:
8 Kettlebell swings, 53/35
7 Burpees
6 Wall ball shots, 20/16
5 Walking lunges
4 Toes to bar
3 Kettlebell snatches, 53/35
2 Pull-ups
9m 41s
Workout Scaled
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