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Athlete Date Sort Location Workout Name Description Results
Sharon Muller 10/22/2024 CFSF Buddy B 14:00 AMReP
200 meter run
2 DB Clusters, 55/25
200 meter run
4 DB Clusters
200 meter run
6 DB Clusters
200 meter run
8 DB Clusters
200 meter run
10 DB Clusters
200 meter run
12 DB Clusters
200 meter run
14 DB Clusters		 26 reps
Workout Scaled
Sharon Muller 10/21/2024 CFSF Timed Banjo Music 7 rounds each for time:
250 meter row
1:00 rest between rounds 		15m 22s
Performed as RX
Sharon Muller 10/17/2024 CFSF BM2 Chuckster 21-15-9 reps of each:
Wall ball shots, 20/16
Box jumps, 24/20		 6m 43s
Workout Scaled
Sharon Muller 10/08/2024 CFSF Mercury One For time:
21 Toes to bar
18 Double-unders
15 Toes to bar
30 Double-unders
9 Toes to bar
42 Double-unders		 10m 05s
Workout Scaled
Sharon Muller 10/07/2024 CFSF Strength Clean and jerk
1-1-1-1-1		 60-65-70-75-80F lbs
Performed as RX
Sharon Muller 10/03/2024 CFSF Strength Clean, 1 rep
Bench press, 1 rep
Back squat, 1 rep		 Power clean-#70 and bench press-#75 lbs
Performed as RX
Sharon Muller 09/26/2024 CFSF Search and Destroy Three rounds for time:
135/95 pound Power clean, 11 reps
11 Burpees		 8m 48s
Workout Scaled
Sharon Muller 09/23/2024 CFSF Jim Nastica Complete 5 rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 5 reps.
10 Ring push-ups		 5m 00s
Workout Scaled
Sharon Muller 09/11/2024 CFSF Slammy Pulls 11-10-9-8-7-6-5-4-3-2 reps of:
Slam ball, 20/16
Pull-ups 		8m 34s
Workout Scaled
Sharon Muller 09/10/2024 CFSF Endurance 6 rounds each for time:
200 meter run		 1m 02s
Performed as RX
Sharon Muller 09/09/2024 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
Workout Scaled
Sharon Muller 09/05/2024 CFSF SMMF 1000 meter Row for time.
*Athlete will perform one Man Maker on the minute every minute.		 7m 56s
Performed as RX
Sharon Muller 09/04/2024 CFSF Valley Head Two rounds for time:
500 meter row
21 Burpees
400 meter run 		21m 42s
Performed as RX
Sharon Muller 08/19/2024 CFSF Strength Overhead -OR- Front squat
2-2-2-2-2		 OHS 15-20-25-30-35 lbs
Performed as RX
Sharon Muller 08/13/2024 CFSF Operation Black For time:
500 meter row
30 Push press, 95/65
500 meter row 		9m 19s
Workout Scaled
Sharon Muller 08/12/2024 CFSF Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 18m 16s
Workout Scaled
Sharon Muller 08/07/2024 CFSF Bruised Ego 9:00 AMReP
3-6-9-12 continue adding three reps until time expires.
Kettlebell swings, 53/35
Knees to elbows 		108 reps
Performed as RX
Sharon Muller 08/05/2024 CFSF FRT3 12:00 AMRAP
200 meter run
5 Deadlifts, 185/125		 4 rounds 1 reps
Workout Scaled
Sharon Muller 08/01/2024 CFSF Trap 3 8 rounds for time:
:10 L-sit
:15 Active hang
Rest as needed between rounds 		8m 00s
Workout Scaled
Sharon Muller 07/31/2024 CFSF Imminent Inspection Three rounds for time:
500 meter row
21 Box jumps, 24/20
15 Hip extensions
9 Burpees 		21m 53s
Workout Scaled
Sharon Muller 07/30/2024 CFSF Cold Water Headache Three rounds for time:
50 Double-unders
15 Wall ball shots, 20/16		 10m 31s
Workout Scaled
Sharon Muller 07/29/2024 CFSF Bravo Foxtrot Uniform Two rounds for time:
10 Deadlifts, 185/115
10 Pull-ups
20 Deadlifts
20 Pull-ups 		9m 38s
Workout Scaled
Sharon Muller 07/25/2024 CFSF No Name #13 7:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise, then two reps of each, continuing until time expires.
*Athlete will perform one Burpee between rounds.		 100 reps
Performed as RX
Sharon Muller 07/25/2024 CFSF Hangman 1:00 Dead hang in as few sets as possible.
Number of drops off the bar is your score.		 1 reps
Performed as RX
Sharon Muller 07/22/2024 CFSF Uniform Foxtrot Bravo 2 rounds for time:
20 Deadlifts, 185/115
20 Pull-ups
10 Deadlifts
10 Pull-ups		 9m 38s
Workout Scaled
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