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Athlete Date Sort Location Workout Name Description Results
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
Tom Muller 05/16/2014 CFSF CrossFit wod 50-40-30-20-10 reps of:
GHD sit-ups
Kettlebell swings, 2 pood		 22m 35s
Performed as RX
Tom Muller 05/15/2014 CFSF CrossFit wod 7 rounds for time:
15 Hip-back extensions
3 Strict Muscle-ups		 19m 20s
Performed as RX
Tom Muller 05/13/2014 CFSF Helton Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees		 40m 41s
Workout Scaled
Tom Muller 05/11/2014 CFSF Run Cindy, Run 20:00 AMRAP
400 meter run then,
3 rounds of Cindy		 3 rounds 0 reps
Performed as RX
Tom Muller 05/09/2014 CFSF Zembiec 5 rounds for time:
185 pound Back squat, 11 reps
7 Strict Burpee pull-ups
400 meter run		 21m 49s
Workout Scaled
Tom Muller 05/08/2014 CFSF CrossFit wod Clean & jerk 1-1-1-1-1-1-1 165 lbs
Performed as RX
Tom Muller 05/07/2014 CFSF 2014 Regional Event 7 64 Pull-ups
205 pound Overhead squat, 8 reps		 7m 02s
Workout Scaled
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