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Athlete Date Sort Location Workout Name Description Results
Tom Muller 04/11/2022 CFSF CK 3 rounds for time:
21 Kettlebell swings, 53/35
15 Box jumps, 24/20
9 Clusters, 95/65		 18m 50s
Workout Scaled
Tom Muller 04/08/2022 CFSF Hey Bud For time:
200 meter run
Then, 3 rounds of:
10 Walking lunges
10 Airsquats
10 Sit-ups
8 Burpees
200 meter run		 11m 00s
Performed as RX
Tom Muller 04/05/2022 CFSF Triple Three 3 rounds for reps:
3:00 AMReP:
5 Burpees
7 Box jumps, 20
9 Airsquats

1:00 rest between rounds 		126 reps
Performed as RX
Tom Muller 04/04/2022 CFSF 3 Chan 3 rounds for reps:
3:00 AMReP
10 Power snatches, 95/65
Row

Athlete will complete the Power snatches at the beginning of each AMReP and use any remaining time to Row for as many calories as possible.
Rest 1:00 between AMRePs. Score is total number of calories rowed.		 48 reps
Workout Scaled
Tom Muller 04/04/2022 CFSF 3 Chan 3 rounds for reps:
3:00 AMReP
10 Power snatches, 95/65
Row

Athlete will complete the Power snatches at the beginning of each AMReP and use any remaining time to Row for as many calories as possible.
Rest 1:00 between AMRePs. Score is total number of calories rowed.		 126 reps
Performed as RX
Tom Muller 03/31/2022 CFSF Clean and Lube 4 rounds for time:
10 Push press, 135/95
200 meter run		 9m 18s
Workout Scaled
Tom Muller 03/21/2022 CFSF 3-2-1 Go! 3 rounds for time:
21 Box jumps, 24/20
15 Push-ups
9 Pull-ups		 10m 31s
Workout Scaled
Tom Muller 03/17/2022 CFSF Junkyard Dog For time:
21-15-9 reps of:
Wall ball shots, 20/16
Burpees 		10m 15s
Workout Scaled
Tom Muller 03/16/2022 CFSF Strength Push press
3-2-2-1-1-1		 135 lbs
155 F lbs
Performed as RX
Tom Muller 03/15/2022 CFSF Strength Hang power clean
3-2-2-1-1-1		 155# lbs
Performed as RX
Tom Muller 03/14/2022 CFSF 0545 20 rounds for time:
5 Walking lunges
5 Push-ups		 15m 30s
Performed as RX
Tom Muller 03/11/2022 CFSF Mr. Fabulous 12:00 AMReP
Snatches, 95/65
Bar facing burpees		 49 reps
Workout Scaled
Tom Muller 03/10/2022 CFSF Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 30 reps
Performed as RX
Tom Muller 03/09/2022 CFSF No-Name For time:
21-15-9 reps of:
Power cleans, 95/65
Toes to bar		 11m 45s
Workout Scaled
Tom Muller 03/08/2022 CFSF Strength Press
3-3-3-3-3		 115# lbs
Performed as RX
Tom Muller 03/07/2022 CFSF Task Force Bruiser For time:
21-15-9 reps of:
Pull-ups
Box jumps, 24/20		 7m 11s
Workout Scaled
Tom Muller 03/02/2022 CFSF Jungle Rapids For time:
21 Snatches, 75/45
9 Burpees
15 Snatches
15 Burpees
9 Snatches
21 Burpees 		16m 01s
Performed as RX
Tom Muller 02/28/2022 CFSF Dirty Thirty For time:
30 Box jumps, 24/20
30 Jumping pull-ups
30 Kettlebell swings, 35/30
30 Walking lunges
30 Knees to elbows
30 Push presses, 45/35
30 Hip extensions
30 Wall ball shots
30 Burpees
30 Double-unders		 23m 38s
Workout Scaled
Tom Muller 02/25/2022 CFSF 3rd Chief Three 3:00 minute AMRAPs
3 Power cleans, 135/95
6 Push-ups
9 Airsquats
1:00 rest between rounds 		8 rounds 0 reps
Workout Scaled
Tom Muller 02/23/2022 CFSF Dos 8:00 AMReP
Kettlebell swings, 53/35
Box jumps, 24/20		 72 reps
Workout Scaled
Tom Muller 02/23/2022 CFSF Uno 8:00 AMReP
Sit-ups
Hip extensions
*perform 1 Burpee between rounds 		98 reps
Performed as RX
Tom Muller 02/22/2022 CFSF Strength 3-3-3-3-3 reps:
Push press		 135# lbs
Performed as RX
Tom Muller 02/21/2022 CFSF Triente 30 rounds for time:
1 Push-up
2 Sit-ups
3 Squats 		14m 04s
Performed as RX
Tom Muller 02/16/2022 CFSF Bad Plan 11-10-9-8-7-6-5-4-3-2 reps for time
Burpees
Sit-ups		 14m 04s
Performed as RX
Tom Muller 02/14/2022 CFSF Ice Cream Headache For time:
500 meter row
50 Double unders
5 Cleans, 135/95
400 meter row
40 Double unders
4 Cleans
300 meter row
30 Double unders
3 Cleans
200 meter row
20 Double unders
2 Cleans
100 meter row
10 Double unders
1 Clean		 19m 03s
Workout Scaled
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