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Athlete
Date
Location
Workout Name
Description
Results
Tom Muller
06/28/2022
CFSF
Sneak Peek
10:00 EMOM:
4 Clean and jerks, 135/95
Burpees
Athlete will perform 4 C&J every minute. Any remaining time will be used to perform Burpees.
Score is total number of Burpees.
24 reps
Workout Scaled
Tom Muller
06/27/2022
CFSF
It Burns
2 rounds for time:
25 Pull-ups
50 Sit-ups
100 Double unders
17m 50s
Performed as RX
Tom Muller
06/24/2022
CFSF
Tiny
2 rounds for time:
500 meter row
25 Burpees
25 Box jumps, 24/20
400 meter run
26m 57s
Workout Scaled
Tom Muller
06/22/2022
CFSF
Strength
Press
3-2-1-1
135# lbs
Performed as RX
Tom Muller
06/21/2022
CFSF
Tabata!
Tabata
-Row
-8 count body builders
-Tire slams
-Sit-ups
182 reps
Performed as RX
Tom Muller
06/20/2022
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 14s
Workout Scaled
Tom Muller
06/17/2022
CFSF
Death By Deadlift
On a running clock:
1 Deadlift first minute, 2 Deadlifts second minute, continuing until reps cannot be completed in the minute.
225/135
45 reps
Workout Scaled
Tom Muller
06/16/2022
CFSF
R&R
R&R
3 rounds for time:
500 meter row
7 Burpees
400 meter run
21m 55s
Performed as RX
Tom Muller
06/14/2022
CFSF
Drill Time
50/5-40/4-30/3-20/2-10/1
Double unders
Man makers
15m 50s
Performed as RX
Tom Muller
06/13/2022
CFSF
Task Force Alpha
11-10-9-8-7-6-5-4-3-2 reps of:
Pull-ups
Box jumps, 24/20
13m 43s
Performed as RX
Tom Muller
06/10/2022
CFSF
Coping Mechanism
10 rounds for time:
2 Thrusters, 95/65
3 Pull-ups
4 Push-ups
11m 11s
Workout Scaled
Tom Muller
06/08/2022
CFSF
Trap #3
3 rounds for reps:
3:00 AMRAP
10 Power cleans, 135/95
Perform the Power cleans at the beginning of the AMRAP, use any remaining time to row for as many calories as possible.
Rest 1:00 between AMRAPS
Score is total number of calories.
65 reps
Workout Scaled
Tom Muller
06/03/2022
CFSF
Strength
Hang Power Clean
4-3-2-1-1
135# lbs
Performed as RX
Tom Muller
06/02/2022
CFSF
Scupper
10:00 AMRAP
10 calorie Row
10 Doubles
6 rounds 0 reps
Performed as RX
Tom Muller
05/25/2022
CFSF
Strength
Press
3-2-2-1-1-1
135# lbs
Performed as RX
Tom Muller
05/02/2022
CFSF
Death by Burpee Box Jumps
With a continuously running clock do one rep first minute, two reps second minute continuing until reps cannot be made in the minute.
6 rounds 21 reps
Performed as RX
Tom Muller
04/29/2022
CFSF
Strength
2-2-2-2-2
Press
125# lbs
Performed as RX
Tom Muller
04/27/2022
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
12m 13s
Performed as RX
Tom Muller
04/26/2022
CFSF
Sneak and Peek
2 rounds for time:
200 meter Med ball run
21 Wall ball shots
15 Ball slams
9 Med ball sit-up exchange
13m 31s
Workout Scaled
Tom Muller
04/25/2022
CFSF
Task Force Alpha
2 rounds for time:
400 meter run
14 Kettlebell swings, 53/35
14 Pull-ups
14 Kettlebell clean and jerk, 53/35
16m 46s
Performed as RX
Tom Muller
04/22/2022
CFSF
96 Tears
12:00 AMReP
1 Clean, 135/95
3 Pull-ups
6 Push-ups
9 Squats
2 Cleans
3 Pull-ups
6 Push-ups
9 Squats
3 Cleans
3 Pull-ups
6 Push-ups
9 Squats
Continue adding one rep to the Cleans with the PT until time expires. Score is total number of Cleans.
15 reps
Workout Scaled
Tom Muller
04/18/2022
CFSF
Bobby B.
11-10-9-8-7-6-5-4-3-2 reps for time:
Hand release Push-ups
Squats
Sit-ups
10m 50s
Performed as RX
Tom Muller
04/15/2022
CFSF
Cold Coffee
3:00 Dead-hang hold (cumulative)
Each time you drop from the bar perform:
100 meter run
10 Push-ups
7m 45s
Performed as RX
Tom Muller
04/14/2022
CFSF
Broken Leg
50 rounds for time:
1 Jumping squat
1 Walking lunge R
1 Walking lunge L
11m 30s
Performed as RX
Tom Muller
04/13/2022
CFSF
LTC Stan
2 rounds for time:
30 calorie Row
30 Burpees
16m 30s
Performed as RX
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