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Athlete Date Sort Location Workout Name Description Results
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
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
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