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Athlete Date Sort Location Workout Name Description Results
Paul Moore 08/10/2014 Golden Springs Run 8.3 Mile Run 8.3 Mile 1h 26m 03s
Performed as RX
Paul Moore 08/08/2014 CFSF CrossFit wod 4 rounds for time of:
Row 500 meters
Rest 3 minutes		 7m 00s
Performed as RX
Paul Moore 08/07/2014 CFSF CrossFit wod 3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps		 24m 30s
Workout Scaled
Paul Moore 08/07/2014 Golden Springs Run 5K Run 5K 24m 03s
Performed as RX
Paul Moore 08/05/2014 CFSF CrossFit wod 10 1-minute rounds of:
315-lb. Deadlifts, 3 reps
60-yard Shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps Burpees

Rest 2 minutes between rounds.		 102 reps
Workout Scaled
Paul Moore 08/04/2014 CFSF CrossFit wod 5 rounds for time of:
500-meter row
50 squats
30 back extensions		 28m 20s
Performed as RX
Paul Moore 08/04/2014 Golden Springs Run 8 Mile Run 8 Mile 1h 11m 23s
Performed as RX
Paul Moore 08/01/2014 CFSF CrossFit wod 8 rounds of:
Run 400 meters
Rest 90 seconds		 22m 10s
Performed as RX
Paul Moore 07/31/2014 CFSF CrossFit wod Hang power snatch 5-5-5-5-5 115 lbs
Performed as RX
Paul Moore 07/30/2014 CFSF CrossFit wod 10 rounds:
15 Push-ups
100 meter sprint		 12m 10s
Performed as RX
Paul Moore 07/28/2014 CFSF Double Grace 135 pound Clean & jerk, 60 reps 8m 16s
Workout Scaled
Paul Moore 07/27/2014 CFSF Midline March 3 rounds:
25 GHD sit-ups
50 foot Handstand walk
155 pound Overhead walking lunges, 50 feet		 17m 03s
Workout Scaled
Paul Moore 07/24/2014 CFSF Triple 3 Row 3,000m
300 Double Unders
Run 3 miles		 50m 55s
Performed as RX
Paul Moore 07/23/2014 CFSF CrossFit wod Overhead squat 1-1-1-1-1-1-1 100 lbs
Performed as RX
Paul Moore 07/22/2014 CFSF CrossFit wod 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball		 15m 55s
Workout Scaled
Paul Moore 07/20/2014 CFSF CrossFit wod Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up		 72 reps
Performed as RX
Paul Moore 07/18/2014 CFSF CrossFit wod For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run		 25m 03s
Workout Scaled
Paul Moore 07/16/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders		 7 rounds 18 reps
Workout Scaled
Paul Moore 07/15/2014 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		 10m 04s
Performed as RX
Paul Moore 07/14/2014 CFSF CrossFit wod Deadlifts 3-3-3-3-3 300 lbs
Performed as RX
Paul Moore 07/03/2014 CFSF CrossFit wod 5 rounds for time of:
45-lb. barbell Turkish get-ups, 21 reps
Run 400 meters		 41m 45s
Workout Scaled
Paul Moore 07/02/2014 CFSF CrossFit wod 10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch		 14m 52s
Performed as RX
Paul Moore 06/30/2014 CFSF CrossFit wod Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5		 315 lbs
Performed as RX
Paul Moore 06/26/2014 CFSF CrossFit wod 4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups		 45m 48s
Performed as RX
Paul Moore 06/25/2014 CFSF CrossFit wod Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.		 595 lbs
Performed as RX
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