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Athlete Date Sort Location Workout Name Description Results
Paul Moore 09/02/2014 Ft. McClellan Track Run Track speed work 7.4 Mile None 1h 3m 44s
Performed as RX
Paul Moore 09/01/2014 Camp Sequoya Run 5K Run 5K with Carrie 33m 28s
Performed as RX
Paul Moore 08/29/2014 Camp Sequoya Run 4 Miles None 40m 23s
Performed as RX
Paul Moore 08/28/2014 Camp Sequoya Run 4miles None 32m 33s
Performed as RX
Paul Moore 08/28/2014 CFSF Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 291 reps
Performed as RX
Paul Moore 08/27/2014 Camp Sequoya Run 5K 5K easy run 28m 24s
Performed as RX
Paul Moore 08/26/2014 Ft. McClellan Track Run 6.35 miles Speed-work at Ft.McClellan track 55m 27s
Performed as RX
Paul Moore 08/25/2014 Camp Seqouya Run 5K Run 5K with Carrie. 33m 47s
Performed as RX
Paul Moore 08/24/2014 County Rd. 11 Run 7.25 Miles None 1h 2m 01s
Performed as RX
Paul Moore 08/24/2014 CFSF Kevin 3 rounds for time of:
185-lb. Deadlifts, 32 reps
32 Hanging hip touches, alternating arms
800-meter Running farmer carry, 15-lb. dumbbells		 37m 10s
Workout Scaled
Paul Moore 08/22/2014 Camp Sequoya Run 3 miles 3 mile trail run with Carrie 34m 01s
Performed as RX
Paul Moore 08/22/2014 Golden Springs Run 5K Run 5K with Eric R. 30m 51s
Performed as RX
Paul Moore 08/21/2014 Camp Sequoya Run 4 mile trail run None 33m 16s
Performed as RX
Paul Moore 08/21/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
10 Burpee pull-overs
30 Squats
60 seconds of Handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.		 3 rounds 1 reps
Performed as RX
Paul Moore 08/20/2014 Camp Sequoya Run 5K trail Run 5K trail run 26m 23s
Performed as RX
Paul Moore 08/20/2014 CFSF CrossFit wod Split jerk 1-1-1-1-1-1-1 195 lbs
Performed as RX
Paul Moore 08/19/2014 CFSF Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 11m 47s
Workout Scaled
Paul Moore 08/17/2014 CFSF Run 10K Run 10K 50m 51s
Performed as RX
Paul Moore 08/17/2014 CFSF CrossFit wod 10k run 50m 51s
Performed as RX
Paul Moore 08/15/2014 Golden Springs Run 4 Miles Run 4 miles 32m 23s
Performed as RX
Paul Moore 08/15/2014 CFSF CrossFit wod 165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell.		 49 reps
Workout Scaled
Paul Moore 08/14/2014 Golden Springs Run 5K None 26m 10s
Performed as RX
Paul Moore 08/13/2014 CFSF CrossFit wod 10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories

Rest 1 minute between rounds.		 50 reps
Performed as RX
Paul Moore 08/12/2014 Heflin Run 5K Run 5K 24m 23s
Performed as RX
Paul Moore 08/11/2014 CFSF CrossFit wod 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 24m 52s
Workout Scaled
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