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Athlete Date Sort Location Workout Name Description Results
Tom Muller 02/07/2024 CFSF Strength Shoulder press
3-3-3
Push press
2-2-2
Push jerk
1-1-1		 P125. PP155. PJ175 lbs
Performed as RX
Tom Muller 02/06/2024 CFSF Strength Back squat
3-3-3-3-3		 185 lbs
Performed as RX
Tom Muller 02/01/2024 CFSF Banjo Bench 500 meter row
BW bench press, 21 reps
500 meter row
BW bench press, 15 reps
500 meter row
BW bench press, 9 reps		 10m 31s
Workout Scaled
Tom Muller 01/23/2024 CFSF Strength Back squat
3-3-3-3-3		 215 lbs
Performed as RX
Tom Muller 01/22/2024 CFSF Ralph Malph 3 rounds for time:
15 Hip extensions
15 Sit-ups
10 Pull-ups
10 Push-ups
500 meter row 		14m 14s
Performed as RX
Tom Muller 01/18/2024 CFSF Strength Thruster
2-2-2-2-2		 125# lbs
Performed as RX
Tom Muller 01/11/2024 CFSF Embassy S1 4 rounds for time:
30 Double unders
10 Pull-ups
20 Squats
200 meter run 		17m 03s
Performed as RX
Tom Muller 01/10/2024 CFSF Bruiser 5 rounds for time:
10 meter Bear crawl
10 Hip extensions
10 Sit-ups 		7m 00s
Performed as RX
Tom Muller 01/09/2024 CFSF Strength Deadlift
2-2-2-2-2		 305 lbs
Performed as RX
Tom Muller 01/08/2024 CFSF QRF For time:
500 meter row
10 Double unders
400 meter row
20 Double unders
300 meter row
30 Double unders
200 meter row
40 Double unders
100 meter row
50 Double unders		 12m 37s
Performed as RX
Tom Muller 01/04/2024 CFSF MCPO Valdes 3 rounds for time:
3 Clean and jerks, 135/95
3 Pull-ups
6 Push-ups
9 Squats 		4m 03s
Workout Scaled
Tom Muller 01/03/2024 CFSF SMMF 1000 meter Row for time.
*Athlete will perform one Man maker on the minute every minute.		 6m 38s
Performed as RX
Tom Muller 01/03/2024 CFSF 2:00 Max Rep Sit-ups Max reps in 2:00 65 reps
Performed as RX
Tom Muller 12/28/2023 CFSF Green Team 12:00 AMRAP
12 calorie Row
12 Burpees 		5 rounds 0 reps
Performed as RX
Tom Muller 12/27/2023 CFSF Strength Squat Clean
2-2-2-2-2		 135 lbs
Performed as RX
Tom Muller 12/21/2023 CFSF Twelve Days of Christmas 12 Days of Christmas
For time:
1. Deadlift, 225/135
2. Burpees
3. Pull-ups
4. Push-ups
5. Toes to bar
6. Shoulder to overhead, 95/65
7. Box jumps, 20
8. Walking lunges
9. Sit-ups
10. Ring rows
11. Kettlebell swings, 53/35
12. Front squat, 135/105		 33m 30s
Workout Scaled
Tom Muller 12/18/2023 CFSF Strength Back squat
3-3-3-3-3		 215 lbs
Performed as RX
Tom Muller 12/15/2023 CFSF Strength Work to a 1 rep max Deadlift 300 lbs
Performed as RX
Tom Muller 12/15/2023 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 each round.		 90 reps
Performed as RX
Tom Muller 12/07/2023 CFSF Tarzan For time:
500 meter row
15 Deadlifts, 225/135
500 meter row 		6m 026s
Workout Scaled
Tom Muller 12/05/2023 CFSF Endurance 6 rounds each for time:
250 meter row 		0m 56s
Performed as RX
Tom Muller 12/05/2023 CFSF 2:00 Max Rep Sit-ups 2:00 max rep Sit-ups 61 reps
Performed as RX
Tom Muller 11/30/2023 CFSF Strength Clean
3-2-2-1-1-1		 165 lbs
Performed as RX
Tom Muller 11/28/2023 CFSF Vente 20 rounds for time:
5 Airsquats
5 Push-ups
5 Sit-ups 		9m 41s
Performed as RX
Tom Muller 11/27/2023 CFSF Strength Push press
2-2-2-2-2		 155 lbs
Performed as RX
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