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Athlete
Date
Location
Workout Name
Description
Results
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
Sharon Muller
10/26/2022
CFSF
Strength
Deadlift
3-2-2-1-1-1
115-135-155-175-195-205 lbs
Performed as RX
Sharon Muller
10/21/2022
CFSF
Blue
For time:
800 meter run
9 Pull-ups
400 meter run
15 Pull-ups
200 meter run
21 Pull-ups
18m 16s
Workout Scaled
Sharon Muller
10/18/2022
CFSF
Barbi Ann
3 rounds for time:
5 calorie Row
10 Pull-ups
15 Push-ups
20 Squats
25 Sit-ups
*1:00 rest between rounds
14m 36s
Workout Scaled
Sharon Muller
10/14/2022
CFSF
Chow Fun
For time:
21 calorie Row
9 Burpees
15 calorie Row
15 Burpees
9 calorie Row
21 Burpees
14m 00s
Performed as RX
Sharon Muller
10/13/2022
CFSF
Endurance
For time:
2000 meter row
10m 59s
Performed as RX
Sharon Muller
10/12/2022
CFSF
Goat Turd Taco
EMOM 14:00
Odd minutes: 2 Power cleans
Even minutes: 2 Power snatches
135/95
35# lbs
Performed as RX
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