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Athlete Date Sort Location Workout Name Description Results
Paul Moore 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 24s
Workout Scaled
Paul Moore 01/12/2014 CFSF CrossFit wod Four rounds:
1000 meter row
:90 rest		 20m 22s
Performed as RX
Paul Moore 01/11/2014 CFSF Cindy XXX 20:00 AMRAP
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats		 345 reps
Performed as RX
Paul Moore 01/09/2014 CFSF CrossFit wod Five rounds:
400 meter run
dumbbell clean and jerk, 21 reps		 27m 45s
Performed as RX
Paul Moore 01/08/2014 CFSF CrossFit wod 20:00 minute AMRAP
15 GHD sit-ups
135 pound Deadlift, 21 reps		 7 rounds 18 reps
Performed as RX
Paul Moore 01/07/2014 CFSF CrossFit wod Three rounds:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups		 20m 58s
Workout Scaled
Paul Moore 01/03/2014 CFSF Hard Cindy 20:00 AMRAP
5 Loaded pull-ups, 35 pounds
10 Incline push-ups, 30" box
15 Loaded squats, 45 pound plate		 10 rounds 15 reps
Performed as RX
Paul Moore 12/27/2013 CFSF CrossFit wod Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5		 135 lbs
145 lbs
145 lbs
Performed as RX
Paul Moore 12/19/2013 CFSF Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 12m 15s
Performed as RX
Paul Moore 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		 27m 45s
Workout Scaled
Paul Moore 12/16/2013 CFSF Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 19m 35s
Performed as RX
Paul Moore 12/15/2013 CFSF Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 22m 59s
Performed as RX
Paul Moore 12/14/2013 CFSF Boom, Boom, Pow 11-10-9-8-7-6-5-4-3-2 reps:
Dips
Deadlifts, 185/105
Pull-ups
Front squat, 115/65
Loaded sit-ups, 20/16		 28m 11s
Performed as RX
Paul Moore 12/12/2013 CFSF Whitten Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball		 41m 02s
Workout Scaled
Paul Moore 12/11/2013 CFSF Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 7 rounds 75 reps
Performed as RX
Paul Moore 12/10/2013 CFSF Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 6m 04s
Performed as RX
Paul Moore 12/08/2013 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 48s
Performed as RX
Paul Moore 12/06/2013 CFSF Georgia 5 rounds for time.
10 power cleans 135# & 15 push-ups		 8m 32s
Performed as RX
Paul Moore 12/06/2013 CFSF White Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters		 29m 56s
Performed as RX
Paul Moore 12/04/2013 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 16m 20s
Performed as RX
Paul Moore 12/03/2013 CFSF Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 28m 30s
Workout Scaled
Paul Moore 12/02/2013 CFSF Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 44m 43s
Performed as RX
Paul Moore 11/25/2013 CFSF CrossFit wod Bench press 2-2-2-2-2-2-2-2-2-2 245 lbs
Performed as RX
Paul Moore 11/24/2013 CFSF CrossFit wod 5 rounds:
50 Wall ball shots, 20/16
400 meter run		 23m 17s
Performed as RX
Paul Moore 11/22/2013 CFSF Willy Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood		 26m 50s
Workout Scaled
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