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Athlete Date Sort Location Workout Name Description Results
Tom Muller 09/26/2014 CFSF CrossFit wod 3 rounds for time of:
Run 400 meters
75 lb. Hang power snatch, 21 reps
12 Chest-to-bar pull-ups		 18m 28s
Workout Scaled
Tom Muller 09/24/2014 CFSF CrossFit wod 3 rounds:
75 pound SDHP, 21 reps
12 Burpees over the bar		 14m 15s
Performed as RX
Tom Muller 09/21/2014 CFSF CrossFit wod Bench press 2-2-2-2-2-2-2 185# lbs
Performed as RX
Tom Muller 09/20/2014 CFSF CrossFit wod 50 Wall ball shots
155 pound Clean, 30 reps
15 Muscle-ups		 14m 39s
Workout Scaled
Tom Muller 09/18/2014 CFSF CrossFit wod 5 rounds:
10 Strict HSPU
20 GHD sit-ups		 9m 00s
Performed as RX
Tom Muller 09/10/2014 CFSF CrossFit wod 5 rounds:
20 Wall ball shots, 12' target (20/16)
15' L-sit rope climb, 1 ascent		 12m 00s
Workout Scaled
Tom Muller 09/09/2014 CFSF Deadly Runs For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters		 15m 40s
Workout Scaled
Tom Muller 09/02/2014 CFSF CrossFit wod 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups		 19m 45s
Workout Scaled
Tom Muller 08/29/2014 CFSF Bad Fran 30-20-10 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups		 12m 25s
Workout Scaled
Tom Muller 08/24/2014 CFSF Kevin 3 rounds for time of:
185-lb. Deadlifts, 32 reps
32 Hanging hip touches, alternating arms
800-meter Running farmer carry, 15-lb. dumbbells		 38m 33s
Workout Scaled
Tom Muller 08/23/2014 CFSF CrossFit wod In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups		 127 reps
Workout Scaled
Tom Muller 08/21/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
10 Burpee pull-overs
30 Squats
60 seconds of Handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.		 2 rounds 8 reps
Performed as RX
Tom Muller 08/20/2014 CFSF CrossFit wod Split jerk 1-1-1-1-1-1-1 185 lbs
Performed as RX
Tom Muller 08/19/2014 CFSF Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 9m 18s
Workout Scaled
Tom Muller 08/17/2014 CFSF CrossFit wod 10k run 33m 30s
Workout Scaled
Tom Muller 08/16/2014 CFSF JBo Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps		 10 rounds 0 reps
Workout Scaled
Tom Muller 08/15/2014 CFSF CrossFit wod 165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell.		 38 reps
Workout Scaled
Tom Muller 08/13/2014 CFSF CrossFit wod 10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories

Rest 1 minute between rounds.		 73 reps
Performed as RX
Tom Muller 08/12/2014 CFSF CrossFit wod Sumo deadlift 3-3-3-3-3 255 lbs
Performed as RX
Tom Muller 08/11/2014 CFSF CrossFit wod 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 22m 10s
Workout Scaled
Tom Muller 08/09/2014 CFSF CrossFit wod Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups		 5 rounds 42 reps
Performed as RX
Tom Muller 08/08/2014 CFSF CrossFit wod 4 rounds for time of:
Row 500 meters
Rest 3 minutes		 7m 32s
Performed as RX
Tom Muller 08/07/2014 CFSF CrossFit wod 3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps		 18m 18s
Workout Scaled
Tom Muller 08/05/2014 CFSF CrossFit wod 10 1-minute rounds of:
315-lb. Deadlifts, 3 reps
60-yard Shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps Burpees

Rest 2 minutes between rounds.		 97 reps
Performed as RX
Tom Muller 08/05/2014 CFSF CrossFit wod 10 1-minute rounds of:
315-lb. Deadlifts, 3 reps
60-yard Shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps Burpees

Rest 2 minutes between rounds.		 32 reps
Workout Scaled
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