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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 05/15/2024 CFSF BM2 For time:
800 meter run
1000 meter row
800 meter run 		19m 06s
Performed as RX
Christopher Albert 05/14/2024 CFSF Tabata Time! Tabata

Wall ball shots, 20/16
Ball slams, 20/16
Med ball clean, 20/16

2:00 rest between each Tabata 		175 reps
Workout Scaled
Christopher Albert 05/09/2024 CFSF Koko 10 meter Walking lunge
21 Pull-ups
21 Sit-ups
10 meter Walking lunge
15 Pull-ups
15 Sit-ups
10 meter Walking lunge
9 Pull-ups
9 Sit-ups 		5m 42s
Workout Scaled
Christopher Albert 05/08/2024 CFSF Endurance 1.5 mile run 20m 43s
Performed as RX
Christopher Albert 05/07/2024 CFSF Moonwalk 21-15-9 reps for time:
Sumo deadlift high pull, 95/65
Dips		 8m 49s
Workout Scaled
Christopher Albert 05/06/2024 CFSF Strength Back -OR- Front squat
2-2-2-2-2-2-2		 135 lbs
lbs
Performed as RX
Christopher Albert 05/03/2024 CFSF CMP1 20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Hip extensions
20 Sit-ups 		5 rounds 15 reps
Workout Scaled
Christopher Albert 05/02/2024 CFSF Speed Racer 21-15-9 reps for time of:
Box jump, 20
Power clean, 135/95		 8m 19s
Workout Scaled
Christopher Albert 04/29/2024 CFSF Light Beer Burps For time:
21 Knees to elbows
9 Kettlebell swings, 53/35
15 Knees to elbows
15 Kettlebell swings
9 Knees to elbows
21 Kettlebell swings 		7m 12s
Workout Scaled
Christopher Albert 04/25/2024 CFSF Pull-up Clock On a running timer: 1 rep first minute, 2 reps second minute, continuing until reps cannot be completed in the minute. 32 reps
Workout Scaled
Christopher Albert 04/23/2024 CFSF Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 35m 49s
Performed as RX
Christopher Albert 04/22/2024 CFSF The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 10 rounds 30 reps
Workout Scaled
Christopher Albert 04/18/2024 CFSF Endurance 2000 meter row 9m 02s
Performed as RX
Christopher Albert 04/17/2024 CFSF Strength Back -or- Front squat
3-2-2-1-1-1		 175 lbs
Performed as RX
Christopher Albert 04/16/2024 CFSF Strength Push press
3-2-2-1-1-1		 105 lbs
Performed as RX
Christopher Albert 04/15/2024 CFSF Strength Deadlift
3-2-2-1-1-1		 335 lbs
lbs
Performed as RX
Christopher Albert 04/11/2024 CFSF R&R 3 rounds for time:
500 meter row
7 Burpees
400 meter run 		19m 50s
Performed as RX
Christopher Albert 04/10/2024 CFSF Strength Back squat
3-3-3-3-3		 155 lbs
lbs
Performed as RX
Christopher Albert 04/09/2024 CFSF Johnnie Walker Black For time:
10 meters Walking lunges
21 Pull-ups
10 meters Walking lunges
15 Pull-ups
10 meters Walking lunges
9 Pull-ups		 11m 27s
Workout Scaled
Christopher Albert 04/08/2024 CFSF Endurance 1.5 mile run for time 18m 036s
Performed as RX
Christopher Albert 04/03/2024 CFSF Big Ang For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats 		12m 54s
Workout Scaled
Christopher Albert 04/02/2024 CFSF Strength Deadlift
3-3-3-3-3		 275 lbs
Performed as RX
Christopher Albert 04/01/2024 CFSF April Fools 5 rounds for time:
5 Burpees
10 Pull-ups
15 Knees to elbows
200 meter run		 23m 35s
Workout Scaled
Christopher Albert 03/28/2024 CFSF Deliverance Snatch For time:
1000 meter row
35 pound DB Snatch, 21 reps
750 meter row
35 pound DB Snatch, 15 reps
500 meter row
35 pound DB Snatch, 9 reps 		14m 05s
Workout Scaled
Christopher Albert 03/27/2024 CFSF Woodpecker 3 rounds for time:
30 Sit-ups
25 Hip extensions 		6m 46s
Performed as RX
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