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Athlete Date Sort Location Workout Name Description Results
Tammy Heard 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		 4m 58s
Performed as RX
Tammy Heard 04/03/2024 CFSF Big Ang For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats 		13m 19s
Workout Scaled
Tammy Heard 04/02/2024 CFSF Strength Deadlift
3-3-3-3-3		 Failed #225 lbs
Performed as RX
Tammy Heard 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 		15m 08s
Performed as RX
Tammy Heard 08/25/2014 CFSF CrossFit wod Back squat 1-1-1-1-1-1-1 175 lbs
Performed as RX
Tammy Heard 06/10/2014 CFSF CrossFit wod Overhead squat 10-10-10-10-10 75# lbs
Performed as RX
Tammy Heard 06/09/2014 CFSF CrossFit wod 3 rounds:
Row 15 calories
10 Burpees		 7m 00s
Performed as RX
Tammy Heard 03/13/2014 CFSF CrossFit wod i mile run 10m 16s
Performed as RX
Tammy Heard 01/31/2014 CFSF CrossFit PR 1 Attempt PR's:
1RM Overhead squat
1000 meter row
Ring Dips		 100 # OH squat lbs
3:31m 1000 m row lbs
0 dips lbs
Performed as RX
Tammy Heard 01/27/2014 CFSF CrossFit wod On a 15:00 running clock:
1 minute of Squats 60
2 minutes of Double-unders 27
3 minutes of Push-ups 55
4 minutes of Back extensions 105
5 minutes of Pull-ups 48		 295 reps
Performed as RX
Tammy Heard 01/21/2014 CFSF CrossFit wod 20:00 AMRAP
135 pound Bench press, 21 reps
21 L-pull-ups		 3 rounds 13 reps
Performed as RX
Tammy Heard 01/19/2014 CFSF CrossFit wod 7 rounds:
15 GHD sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & jerk, 10 reps		 32m 36s
Performed as RX
Tammy Heard 01/17/2014 CFSF Trainer's choice karen 150 WBS 16# ball 11m 05s
Performed as RX
Tammy Heard 01/16/2014 CFSF CrossFit Total Back squat 1RM 175#
Shoulder Press 1RM 75#
Deadlift 1RM 235#		 175# BS lbs
235# DL lbs
75# SP lbs
Performed as RX
Tammy Heard 01/15/2014 CFSF Marguerita 50 reps for time:
Burpee/Push-up/Jumping-jack/Sit-up/Handstand		 25m 34s
Performed as RX
Tammy Heard 01/13/2014 CFSF CrossFit wod 21-18-15-12-9-6-3 reps of:
Back extension
GHD Sit-up
135 pound Overhead squat		 16m 09s
Performed as RX
Tammy Heard 01/12/2014 CFSF CrossFit wod Four rounds:
1000 meter row
:90 rest		 23m 22s
Performed as RX
Tammy Heard 01/09/2014 CFSF CrossFit wod Five rounds:
400 meter run
dumbbell clean and jerk, 21 reps

hamstring flossing		 26m 57s
Workout Scaled
Tammy Heard 01/08/2014 CFSF CrossFit wod 20:00 minute AMRAP
15 GHD sit-ups
135 pound Deadlift, 21 reps		 8 rounds 0 reps
Performed as RX
Tammy Heard 12/18/2013 CFSF Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 35m 06s
Performed as RX
Tammy Heard 12/16/2013 CFSF Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 29m 45s
Performed as RX
Tammy Heard 11/25/2013 CFSF CrossFit wod Bench press 2-2-2-2-2-2-2-2-2-2
45# 55# 65# 75# 85# 95# 100#-fail-needed help
95# 95# 95#
 95# lbs
Performed as RX
Tammy Heard 11/24/2013 CFSF CrossFit wod 5 rounds:
50 Wall ball shots, 20/16
400 meter run		 31m 21s
Performed as RX
Tammy Heard 11/18/2013 CFSF Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 36m 05s
Workout Scaled
Tammy Heard 11/17/2013 CFSF CrossFit wod Hang power snatch 3-3-3-3-3 60# lbs
Performed as RX
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