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Athlete
Date
Location
Workout Name
Description
Results
Tom Muller
12/30/2022
CFSF
Strength
Deadlift
5-5-5-5-5
235# lbs
Performed as RX
Tom Muller
12/29/2022
CFSF
Strength
Shoulder Press
3-3-3-3-3
*Athlete will perform a 300 foot Farmers Carry between rounds. 53/35
125# lbs
Performed as RX
Tom Muller
12/28/2022
CFSF
No Name #13
7:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise, then two reps each, continuing until time expires.
*Athlete will perform one Burpee between each round.
49 reps
Performed as RX
Tom Muller
12/15/2022
CFSF
Peaches
For time:
Double unders
50-40-30-20-10
Pull-ups
3-6-9-12-15
13m 08s
Performed as RX
Tom Muller
12/14/2022
CFSF
Banjo Music
21-15-9 reps for time:
Kettlebell swings, 53/35
Row (calories)
6m 24s
Workout Scaled
Tom Muller
11/29/2022
CFSF
F-166
For time:
50-10 Doubles
10-50 Squats
12m 00s
Performed as RX
Tom Muller
11/28/2022
CFSF
Death by Deadlifts
With a continuously running clock, one rep on the first minute, two reps on the second, three on the third until reps cannot be completed within the minute.
225/155
08 rounds 36 reps
Workout Scaled
Tom Muller
11/18/2022
CFSF
Signal 9
For time:
5-10-15-10-5 reps of:
Deadlifts, 225/135
Kettlebell swings, 53/35
6m 43s
Workout Scaled
Tom Muller
11/17/2022
CFSF
Strength
Back squat
3-2-2-1-1-1
145 lbs
Performed as RX
Tom Muller
11/15/2022
CFSF
M.X2.q
21-15-9 reps for time:
Pull-ups
Box jumps, 24/20
7m 09s
Workout Scaled
Tom Muller
11/14/2022
CFSF
Ingrid
10 rounds for time:
3 Snatches, 135/95
3 Over the bar Burpees
11m 41s
Workout Scaled
Tom Muller
11/10/2022
CFSF
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
17m 30s
Performed as RX
Tom Muller
11/09/2022
CFSF
You Like It
3 rounds for time:
10 Wall ball shots, 20/16
9 Deadlifts, 135/95
8 Push-ups
7 Box jumps, 20 box
6 Toes to bar
5 Burpees
4 Power cleans, 135/95
3 Push press, 135/95
2 Lunges
1 Cluster 135/95
15m 30s
Workout Scaled
Tom Muller
11/08/2022
CFSF
Embassy S1
4 rounds for time:
30 Double unders
10 Pull-ups
20 Squats
200 meter run
15m 10s
Performed as RX
Tom Muller
11/07/2022
CFSF
BCB5x
5 rounds for time:
10 calorie Row
10 Burpees
10m 28s
Performed as RX
Tom Muller
11/01/2022
CFSF
None
3-6-9-6-3 reps for time:
Squat cleans, 95/65
Box jumps, 20
*Athlete will perform 20 Double-unders after each round*
13m 00s
Workout Scaled
Tom Muller
10/21/2022
CFSF
Blue
For time:
800 meter run
9 Pull-ups
400 meter run
15 Pull-ups
200 meter run
21 Pull-ups
16m 00s
Performed as RX
Tom Muller
10/20/2022
CFSF
Recon
12:00 AMRAP
3 Power cleans, 95/65
3 Front squats
3 Push presses
3 Burpees
7 rounds 0 reps
Workout Scaled
Tom Muller
10/19/2022
CFSF
F-145-K
11:00 AMRAP
2 Wall walks
12 Hip extensions
15 meter Broad jumps
*perform 1 Burpee every 3 jumps*
4 rounds 0 reps
Performed as RX
Tom Muller
10/17/2022
CFSF
Bertha
75 Kettlebell snatches, 53/35
*Athlete will start with two Burpees perform two Burpees every minute*
5m 25s
Workout Scaled
Tom Muller
10/14/2022
CFSF
Chow Fun
For time:
21 calorie Row
9 Burpees
15 calorie Row
15 Burpees
9 calorie Row
21 Burpees
9m 55s
Performed as RX
Tom Muller
10/12/2022
CFSF
Goat Turd Taco
EMOM 14:00
Odd minutes: 2 Power cleans
Even minutes: 2 Power snatches
135/95
85#bar lbs
Performed as RX
Tom Muller
10/11/2022
CFSF
None
For time:
50 Box jumps, 20
40 Kettlebell swings, 53/35
30 WBS
20 Burpees
10 Pull-ups
12m 27s
Workout Scaled
Tom Muller
10/07/2022
CFSF
Strength
Bench press
3-2-2-1-1-1
185 lbs
Performed as RX
Tom Muller
10/05/2022
CFSF
Cheese
3 rounds for time:
21 Sit-ups
15 Box jumps, 24/20
9 Wall ball shots, 20/16
9m 19s
Performed as RX
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