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Athlete Date Sort Location Workout Name Description Results
Paul Moore 11/21/2013 CFSF CrossFit wod Weighted pull-ups 1-1-1-1-1-1-1 90 lbs
Performed as RX
Paul Moore 11/20/2013 CFSF CrossFit wod 15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups		 16m 23s
Workout Scaled
Paul Moore 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		 31m 19s
Performed as RX
Paul Moore 11/17/2013 CFSF CrossFit wod Hang power snatch 3-3-3-3-3 125 lbs
Performed as RX
Paul Moore 11/14/2013 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 13s
Performed as RX
Paul Moore 11/13/2013 CFSF CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 770 lbs
Performed as RX
Paul Moore 11/12/2013 CFSF Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 29s
Workout Scaled
Paul Moore 11/09/2013 CFSF Partner Cindy Partner 1 runs 400 meters while partner 2 completes as many rounds of 'Cindy' as possible.
Tag hands and continue where partner left off.		 3 rounds 30 reps
Performed as RX
Paul Moore 11/08/2013 CFSF 2010 Northwest Regional Event 1 Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders		 8m 15s
Workout Scaled
Paul Moore 11/06/2013 CFSF CrossFit wod Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5		 95/105/overhead squat progression lbs
Performed as RX
Paul Moore 11/05/2013 CFSF 2011 CrossFit Games Regional Workout 6 For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint		 7m 15s
Workout Scaled
Paul Moore 11/04/2013 CFSF Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 95 reps
Performed as RX
Paul Moore 11/02/2013 CFSF CrossFit wod Five rounds:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box		 18m 58s
Workout Scaled
Paul Moore 11/01/2013 CFSF CrossFit wod Three rounds:
15 Kettlebell burpees
2 Thrusters
1 Snatch		 16m 59s
Workout Scaled
Paul Moore 10/31/2013 CFSF CrossFit wod Three rounds:
95 pound Overhead squat, 15 reps
15 L-pull-ups
95 pound Split jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Loaded back extensions, 25 pounds		 29m 04s
Workout Scaled
Paul Moore 10/29/2013 CFSF CrossFit wod Bent over barbell row 5-5-5-5-5 185# lbs
Performed as RX
Paul Moore 10/28/2013 CFSF Morrison 50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood		 21m 45s
Workout Scaled
Paul Moore 10/27/2013 CFSF CrossFit wod 'Heavy Fran'
15, 12, 9 reps:
135 pound Thruster
45 pound Loaded Pull-up		 6m 35s
Workout Scaled
Paul Moore 10/25/2013 CFSF CrossFit wod 15:00 AMRAP
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
GHD Sit-up, 15 reps		 8 rounds 17 reps
Workout Scaled
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