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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 07/18/2024 CFSF Endurance 2k row for time 12m 33s
Performed as RX
Sharon Muller 07/18/2024 CFSF Strength Bench press
3-2-2-1-1-1		 35-45-55-65-75-85F lbs
Performed as RX
Sharon Muller 07/17/2024 CFSF SR Unit 1 Three rounds for time:
21 Box jumps, 24/20
15 Deadlifts, 185/135
9 Pull-ups		 10m 42s
Workout Scaled
Sharon Muller 07/11/2024 CFSF Strength Back -OR- Front squat
2-2-2-2-2		 65-75-85-105-115 lbs
Performed as RX
Sharon Muller 07/10/2024 CFSF Sasha Z. 20:00 AMRAP
200 meter run
40 Double unders
15 Toes to bar		 3 rounds 0 reps
Workout Scaled
Sharon Muller 07/08/2024 CFSF Able Red 20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Hip extensions
20 Sit-ups		 6 rounds 5 reps
Workout Scaled
Sharon Muller 07/01/2024 CFSF Operation Black For time:
500 meter row
30 Push press, 95/65
500 meter row		 11m 23s
Workout Scaled
Sharon Muller 06/26/2024 CFSF Operation Blue For time:
400 meter run
30 Snatches, 95/65
400 meter run		 12m 25s
Workout Scaled
Sharon Muller 06/20/2024 CFSF Strength Deadlift
5-5-5-5-5		 75-95-115-125-145 lbs
Performed as RX
Sharon Muller 06/18/2024 CFSF Gruppe Zig 4 rounds for time:
70 foot Barbell overhead walk, 95/65
70 foot Barbell farmers carry

*70 feet is down and back on the rubber*		 5m 54s
Workout Scaled
Sharon Muller 06/17/2024 CFSF MC Baliant 3 rounds for time:
50 Double unders
15 Toes to bar		 9m 06s
Workout Scaled
Sharon Muller 06/13/2024 CFSF Strength Back squat
3-3-3-3-3		 55-75-85-105-115 lbs
Performed as RX
Sharon Muller 06/12/2024 CFSF Grace 135 pound Clean and Jerk, 30 reps 4m 29s
Workout Scaled
Sharon Muller 06/10/2024 CFSF Strength Shoulder press
5-5-5-5-5		 40-45-50-55-60F lbs
Performed as RX
Sharon Muller 06/05/2024 CFSF Mudd 7:00 EMOM
5 Hang power cleans, 95/65
Burpees

Athlete will perform 5 HPC at the beginning of each minute, then use remaining time to perform Burpees.
Score is total number of Burpees.		 26 reps
Workout Scaled
Sharon Muller 06/04/2024 CFSF Popcorn For time:
60 Sit-ups
15 Double-unders
30 Sit-ups
30 Double-unders
15 Sit-ups
60 Double-unders		 8m 53s
Performed as RX
Sharon Muller 06/03/2024 CFSF Sticky Patch For time:
21 calorie row
9 Thrusters, 95/65
15 calorie row
15 Thrusters
9 calorie row
21 Thrusters		 11m 37s
Workout Scaled
Sharon Muller 05/29/2024 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.		 35m 06s
Workout Scaled
Sharon Muller 05/21/2024 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 44s
Performed as RX
Sharon Muller 05/20/2024 CFSF EC 3 rounds for time:
400 meter run
21-15-9 reps of:
Kettlebell swings, 53/35
Pull-ups

Round one: 21 reps
Round two: 15 reps
Round three: 9 reps		 18m 52s
Workout Scaled
Sharon Muller 05/16/2024 CFSF Strength Bench press
3-2-2-1-1-1		 45-50-60-70-75-80F lbs
Performed as RX
Sharon Muller 05/15/2024 CFSF BM2 For time:
800 meter run
1000 meter row
800 meter run 		22m 04s
Performed as RX
Sharon Muller 05/13/2024 CFSF Red Cell 21-15-9 reps for time:
Power snatch, 95/65
Pull-ups 		8m 50s
Workout Scaled
Sharon Muller 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 39s
Workout Scaled
Sharon Muller 05/08/2024 CFSF Endurance 1.5 mile run 23m 54s
Performed as RX
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