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Athlete Date Sort Location Workout Name Description Results
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 burpee

Rest 2 minutes between rounds.		 97 reps
Workout Scaled
Tom Muller 08/04/2014 CFSF CrossFit wod 5 rounds for time of:
500-meter row
50 squats
30 back extensions		 25m 55s
Performed as RX
Tom Muller 08/03/2014 CFSF CrossFit wod Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps
50 double-unders		 7 rounds 10 reps
Workout Scaled
Tom Muller 07/27/2014 CFSF Midline March 3 rounds:
25 GHD sit-ups
50 foot Handstand walk
155 pound Overhead walking lunges, 50 feet		 13m 30s
Workout Scaled
Tom Muller 07/26/2014 CFSF 2014 CrossFit Games 21-15-9 Complex For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups		 14m 05s
Workout Scaled
Tom Muller 07/24/2014 CFSF Triple 3 Row 3,000m
300 Double Unders
Run 3 miles		 56m 50s
Performed as RX
Tom Muller 07/23/2014 CFSF CrossFit wod Overhead squat 1-1-1-1-1-1-1 135 lbs
Performed as RX
Tom Muller 07/22/2014 CFSF CrossFit wod 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball		 12m 20s
Workout Scaled
Tom Muller 07/20/2014 CFSF CrossFit wod Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up		 88 reps
Workout Scaled
Tom Muller 07/19/2014 CFSF CrossFit wod Back squat 5-5-5-5-5 205 lbs
Performed as RX
Tom Muller 07/18/2014 CFSF CrossFit wod For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run		 23m 37s
Workout Scaled
Tom Muller 07/16/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders		 7 rounds 18 reps
Workout Scaled
Tom Muller 07/15/2014 CFSF Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 35s
Performed as RX
Tom Muller 07/14/2014 CFSF CrossFit wod Deadlifts 3-3-3-3-3 285 lbs
Performed as RX
Tom Muller 07/08/2014 CFSF CrossFit wod 50 Pull-ups
50 Push-ups
50 GHD sit-ups
50 Back extensions
50 Wall ball shots, 20/16
50 Box jumps, 24" box		 19m 45s
Performed as RX
Tom Muller 07/07/2014 CFSF CrossFit wod Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Clean 5-5-5-5-5		 MC 145 lbs
PC 165 lbs
C 125 lbs
Performed as RX
Tom Muller 07/03/2014 CFSF CrossFit wod 5 rounds for time of:
45-lb. barbell Turkish get-ups, 21 reps
Run 400 meters		 48m 56s
Workout Scaled
Tom Muller 07/02/2014 CFSF CrossFit wod 10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch		 1m 01s
Performed as RX
Tom Muller 06/30/2014 CFSF CrossFit wod Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5		 MS 115 lbs
PS 125 lbs
S 95 lbs
Performed as RX
Tom Muller 06/26/2014 CFSF CrossFit wod 4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups		 39m 24s
Performed as RX
Tom Muller 06/25/2014 CFSF CrossFit wod Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.		 135 BS lbs
115 PP lbs
185 DL lbs
Score = 1305 lbs
Performed as RX
Tom Muller 06/24/2014 CFSF CrossFit wod 4 rounds:
50 Squats
40 Back extensions
30 Push-ups		 16m 00s
Performed as RX
Tom Muller 06/22/2014 CFSF CrossFit wod 20:00 AMRAP
95 pound Thruster, 5 rerps
95 pound Hang power clean, 7 reps
95 pound Sumo deadlift high pull, 10 rep		 8 rounds 10 reps
Workout Scaled
Tom Muller 06/20/2014 CFSF CrossFit wod 10 rounds for time of:
3 weighted pull-ups, 45-lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.		 27m 52s
Workout Scaled
Tom Muller 06/18/2014 CFSF Crossfit wod 3 rounds:
25 GHD sit-ups
205 pound Clean and jerk, 5 reps		 8m 40s
Workout Scaled
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