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Athlete Date Sort Location Workout Name Description Results
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
Tom Muller 06/17/2014 CFSF The Ghost 6 rounds:
One minute rowing
One minute of Burpees
One minute of Double-unders
One minute rest.
Calories on the rower, and reps are totaled for a score.		 389 reps
Performed as RX
Tom Muller 06/16/2014 CFSF CrossFit wod Three rounds:
50 Med ball cleans, 20/16
800 meter run		 30m 30s
Performed as RX
Tom Muller 06/16/2014 CFSF CrossFit wod Snatch balance 1-1-1-1-1-1-1 125# lbs
Performed as RX
Tom Muller 06/13/2014 CFSF Mary Has DT's 5 rounds (or until you die):

5 Handstand push-ups
10 Pistols
15 Pull-ups
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push-jerk, 6 reps		 24m 09s
Workout Scaled
Tom Muller 06/12/2014 CFSF CrossFit wod Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters		 3 rounds 22 reps
Performed as RX
Tom Muller 06/09/2014 CFSF CrossFit wod 3 rounds:
Row 15 calories
10 Burpees		 5m 55s
Performed as RX
Tom Muller 06/05/2014 CFSF CrossFit wod 21-15-9 reps of:
225 pound Deadlift
Pull-ups		 6m 49s
Workout Scaled
Tom Muller 06/02/2014 CFSF Randy 75 pound Power snatch, 75 reps for time. 8m 35s
Performed as RX
Tom Muller 06/01/2014 CFSF CrossFit wod 7 rounds:
500 meter row
20 GHD sit-ups		 17m 35s
Performed as RX
Tom Muller 05/31/2014 CFSF Karen For time:
150 Wallball shots, 20 pound ball		 10m 35s
Performed as RX
Tom Muller 05/29/2014 CFSF CrossFit wod 500 meter row
20 Paralette handstand push-ups
500 meter row
20 Strict handstand push-ups
500 meter row
20 Kipping handstand push-ups		 14m 52s
Workout Scaled
Tom Muller 05/28/2014 CFSF CrossFit wod Split jerk 3-3-3-3-3-3-3 165 lbs
Performed as RX
Tom Muller 05/27/2014 CFSF CrossFit wod 800 meter run
40 L-pull-ups
800 meter run
40 Strict pull-ups
800 meter run
40 Kipping pull-ups		 27m 00s
Performed as RX
Tom Muller 05/25/2014 CFSF Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 1h 3m 20s
Performed as RX
Tom Muller 05/24/2014 CFSF CrossFit wod Press 3-3-3-3-3-3-3 125 lbs
Performed as RX
Tom Muller 05/23/2014 CFSF McGhee Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box		 16 rounds 18 reps
Workout Scaled
Tom Muller 05/21/2014 CFSF CrossFit wod 155 pound Snatch, 21 reps
3:00 minutes rest
155 pound Snatch, 15 reps
3:00 minutes rest
155 pound Snatch, 9 reps		 9m 21s
Workout Scaled
Tom Muller 05/20/2014 CFSF CrossFit wod 100 meter Walking lunges
800 meter run
100 Airsquats		 12m 38s
Performed as RX
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