Fulton Crossfitters

[Robert Pierce]

1/7/08

Say "done" when you reach the required number of reps at your station. Do not stop until the 3rd person yells "done," then rotate to the next station.

15 tire OHS
10 parallette pass throughs
3 TGU
8 tire shuttle
15 MB pushups
1 reverse suicide
15 KTE
30 mountain climbers

[Robert Pierce]

Late Fall 2007, no exact date available

"Labor of Love"

4 rounds for time:

400m
25 situps
25 wall balls (12# to 15# balls are all we have)
25 bench dips

Shawn 14:45
Lisa 15:40
Robert 15:40
Dave 16:52
Missy 16:30
John 16:42
Gina 18:30
Brad 16:48

[Robert Pierce]

December 2007

Fight Gone Bad

John 275
Brice ~200
Lisa ~290
Robert 294
Shawn 210

[Robert Pierce]

1/11/08

"Dirty Thirty"

30 Tuck Jump
30 J Pull ups
30 DB swings
30 KTE
30 Thrusters
30 WB
30 burpees

Time/weight of DB Swings/Thruster/MB

Shawn 10:30/45/45/12
Robert 11:30/45/45/15
John 12:08/45/45/12
Adam 11:42/35/45/12
Lisa 13:41/20/24/12
Missy 11:33/35-20/18/12
Brice 13:00/35/45-24/12
Gina 12:16/20/18/12
Dave 11:00/20/24/12

[Robert Pierce]

1/30/08

"Tabata Something Else"

Sorry gang, I didn't write down any other totals

Robert: 386

[Robert Pierce]

Last post tonight...2/10/08

Dead lifts
135 x 10
185 x 5
225 x 3 x 3

Squats
135 x 10
185 x 5
195 x 3 x 3

Weighted Pullups 50#
5-3-3-3-3

Row 500m

[Robert Pierce]

2/12/08

Adam did "Helen" subbing 35# DB for the KB
11:25

Robert ran 5K
29:05

[Robert Pierce]

2/13/08

Ivan the Terrible, from CrossFit Pierce County

100 Rope Jumps
50 Lunges
50 Pushups
50 Situps
100 Rope Jumps
40 Lunges
40 Pushups
40 Situps
100 Rope Jumps
30 Lunges
30 Pushups
30 Situps
100 Rope Jumps
20 Lunges
20 Pushups
20 Situps
100 Rope Jumps
10 Lunges
10 Pushups
10 Situps

Nick 20:33
Robert 20:15
Adam 19:20
Shawn 19:15
John 19:30
Lisa 20:45
Brad 22:30
Gina 21:40
Missy 21:20
Mark 20:33

Welcome back Nick and Mark

[Robert Pierce]

2/15/08

1/12th mile track:
10 steps walking lunges with DB
3 Manmakers
Put DB aside and run one lap back around to the DB
Repeat until DB moved one lap around the track

Lisa 20#
Brad 20#
Missy 20#
Gina 15#
John 30#
Robert 35#
Mark 20#
Brice 20#
Nick 30#
Shawn 20# scaled up with 8 lunges and 3 pushups

Nice job with a tough workout.

Please post any weekend workouts here.

[Robert Pierce]

2/16/08

"Pauline" from CFPC:
DB Snatch (45)
Slam Ball (15)
Wall Ball (15)
SDLHP (75 barbell)
15-12-9

Shawn and Robert both did it in about 5:45, followed by an easy 1000meter row.

Brad and Robert did a little prep for the 4/19/08 Adventure Race:

1.6 mile trail run
2.4 mile trail ride
0.8 mile trail run
Plus about 3.5 miles on the road to and from the start.

No more metcons on biking days...ouch.