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Athlete Date Sort Location Workout Name Description Results
Tom Muller 08/10/2023 CFSF Strength Shoulder press
3-2-2-1-1-1		 130# lbs
Performed as RX
Tom Muller 08/09/2023 CFSF Strength Deadlift
5-5-5-5-5		 245# lbs
Performed as RX
Tom Muller 07/24/2023 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 13m 23s
Performed as RX
Tom Muller 07/20/2023 CFSF Strength Deadlift
5-5-5-5-5		 245# lbs
Performed as RX
Tom Muller 07/19/2023 CFSF M.X2.q 21-15-9 reps for time:
Pull-ups
Box jumps, 24/20		 8m 23s
Workout Scaled
Tom Muller 07/17/2023 CFSF Porkys 3 rounds for time:
:20 L-sit
8 Odd-object cleans		 5m 41s
Performed as RX
Tom Muller 07/13/2023 CFSF Strength 5-5-5-5-5
Back squat 		145 lbs
Performed as RX
Tom Muller 07/12/2023 CFSF Death by Deadlifts On a running clock, perform one Deadlift the first minute, two Deadlifts on the second minute. adding one rep each minute until reps cannot be made within the minute.
Body weight Deadlifts for Rx		 36 reps
Workout Scaled
Tom Muller 07/11/2023 CFSF Endurance 2000 meter row for time 10m 11s
Performed as RX
Tom Muller 07/10/2023 CFSF Strength 2-2-2-2-2
Thrusters 		135# lbs
Performed as RX
Tom Muller 07/07/2023 CFSF Death by Burpee Box Jumps With a continuously running clock, one rep on the first minute, 2 reps on the second minute, three reps in the third minute continuing until reps cannot be completed within the minute. 21 reps
Performed as RX
Tom Muller 07/05/2023 CFSF Signal 9x 400 meter run
12 Kettlebell swings, 53/35
8 Burpees
12 Kettlebell swings
400 meter run		 9m 34s
Performed as RX
Tom Muller 06/29/2023 CFSF Choice Strength 3-2-2-1-1-1
A) Bench press
B) Back squat
C) Push press

Push press 145 155(f) lbs
Performed as RX
Tom Muller 06/27/2023 CFSF Licorice ISR 20 rounds for time:
5 Walking lunges
5 Pull-ups
*200 meter run at completion of rounds 5, 10, 15, and 20.		 21m 09s
Performed as RX
Tom Muller 06/26/2023 CFSF Alpha Three rounds:
3:00 AMReP
2 rounds DT, 95/65, then
Max row for calories
2:00 rest between rounds. Score is total number of calories rowed.

DT
12 Deadlifts
9 HPC
6 PJ		 2 reps
Workout Scaled
Tom Muller 06/21/2023 CFSF Endurance 6 rounds each for time:
250 meter row

Rest as needed between rounds. Fastest round is your score.		 0m 56s
Performed as RX
Tom Muller 06/21/2023 CFSF 2:00 Max Rep Sit-ups 2:00 Max rep Sit-ups 65 reps
Performed as RX
Tom Muller 06/15/2023 CFSF Tarzan For time:
500 meter row
15 Deadlifts, 225/135
500 meter row 		6m 30s
Workout Scaled
Tom Muller 06/14/2023 CFSF Strength Bench press
3-2-2-1-1-1		 185 lbs
Performed as RX
Tom Muller 06/14/2023 CFSF 2:00 Max Rep Sit-ups 2:00 Max rep Sit-ups
60 reps
Performed as RX
Tom Muller 06/12/2023 CFSF Cinqo Dos 5:00 AMRAP
9 Deadlifts, 95/65
6 Hang power cleans
3 Shoulder to overhead
-Rest 2:00-
5:00 AMRAP
5 calorie Row
5 Burpees 		9 rounds 3 reps
Performed as RX
Tom Muller 06/09/2023 CFSF Dirty 30 For time:
30 Box jumps, 24/20
30 Jumping pull-ups
30 Kettlebell swings, 53/35
30 Walking lunges
30 Knees to elbows
30 Push presses, 45/35
30 Hip extensions
30 Wall ball shots, 20/16
30 Burpees
30 Double unders		 25m 52s
Workout Scaled
Tom Muller 06/07/2023 CFSF Megan 21-15-9 reps for time:
Burpees
Kettlebell swings, 53/35
Double unders		 9m 32s
Workout Scaled
Tom Muller 06/06/2023 CFSF Strength Deadlift
5-5-5-5-5		 245 lbs
Performed as RX
Tom Muller 06/05/2023 CFSF Strength Push press
3-2-2-1-1-1		 135-145-155-160-165(f) lbs
Performed as RX
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