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Old 11-17-2008, 05:44 AM   #271
Robert Pierce
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Re: Fulton Crossfitters

11/17/08

Suicide variations

Full suicide variations:
Slide
Karaoke
Skip

Exercise out, run back:
Broad jump
Bear crawl
Hop (one leg)

Exercise to FTL, run remainder
Spiderman PU
Crabcrawl
BJ burpee
Inchworm

Finished with regular suicide.

John, Mark, Brad, Shawn, Adam, Robert, Ben, Lisa, Gina
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Old 11-19-2008, 05:34 PM   #272
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Re: Fulton Crossfitters

11/19/08

From CF Cincinnati:

21 Thrusters
9 Burpees
250m run
15 Thrusters
15 Burpees
400m run
9 Thrusters
21 Burpees
250m run

Mark 11:42
Robert 12:48
Gina 15:55
Missy 13:06
Lisa 16:05
Brad 11:30
John 11:13
Seth 13:06
Shawn 11:26
Brian 14:52

Most of the guys did it with 75# barbell. The times make me suspect that we ran downstairs last time, but I don't know, I didn't write it down. We ran upstairs this time.

Compare to 4/25/08:

Name/DB weight/time
Brad 25# 12:00
Adam 30# 12:33
John 35# 12:43
Robert 75# barbell 12:50
Nick 25# 12:56
Gina 15# 12:58
Missy 20# 13:25
Andra 15# 13:40
Lisa 15# 14:10
Aaron 20# 14:40
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Old 11-21-2008, 05:47 AM   #273
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Re: Fulton Crossfitters

11/21/08

AMPs birthday!

Hub workout - the hub is jump rope
20/10, exercise, JR, exercise, JR, using the following exercises:
Handstand
BW row
L-sit
Manmakers
Slams
Push press 45/24#

Then 3 min plank

John, Robert, Lisa, Adam, Brad, Brian, Missy
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Old 11-24-2008, 06:15 AM   #274
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Re: Fulton Crossfitters

11/24/08

Weighted pullups, 3 x 5

Suicides
Backwards
Broad jump down
Karaoke
Hop down
Regular

Metcon:
Pistol sticks
DB snatch
DB swing
20-16-12

Gina, Lisa, Robert, Brian, Brice, Shawn, Brad, Adam, Ben
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Old 11-25-2008, 05:43 AM   #275
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Re: Fulton Crossfitters

11/25/08

Shawn and Robert did:

FS, 5 x 5, to 185#

Hang power cleans, 3 x 5, to 145#

5 sets of L-pullups, dead hangs, kips, 3/3/3

Adam joined us on cleans and pullups.
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Old 11-26-2008, 05:33 AM   #276
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Re: Fulton Crossfitters

11/26/08

From Diablo Crossfit, every 4 minutes complete the following:

10 Sumo Deadlift High Pull (135lbs, 95lbs, 65lbs, 45lbs)
15 Ring push ups (change body angle to scale)
200m Sprint

Repeat 5 rounds.

I'm not going to post all of the times; we were in the 1:20-1:45 range for the most part.

Brad, Mark, Robert Lisa, Brian, Shawn, John, Gina, Missy
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Old 11-28-2008, 10:10 AM   #277
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Re: Fulton Crossfitters

11/28/08

Kelly
30 box jump
30 WB
400m
5x through

Mark 24:08
Shawn 23:36
Robert 28:01
Adam 26:30
Ben 26:25
John 25:15
Lisa 25:00
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Old 12-01-2008, 06:21 AM   #278
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Re: Fulton Crossfitters

12/1/08

Adapted from CF Pittsburgh:

3 Rounds of 9 Cleans, 9 Shoulder Press (95#/65#/45#)
Run 250M/Row 300M/Double Unders 25 (choice)
3 Rounds of 9 Ring dips, 9 BW rows
Run 250M/Row 300M/ 25 Double Unders
3 Rounds of 9 Thrusters, 9 Pull Ups
Run 250M/Row 300M/25 Double Unders
3 Rounds of 9 Wall Ball, 9 Burpees
Run 250M/Row 300M/25 Double Unders

Name/Time/Clean/SP/Thruster (some also subbed bench dips for ring dips and JPU for PU)
Shawn 31:20/95/95/95
Lisa 24:10/45/24/24
Robert 29:27/95/95/95
Brad 23:00 65/45/45
Mark 25:35 65/65/45
Missy 27:05 45/45/45
John 28:50 65/65/65
Ben 32:00 65/45/65
Adam 33:30 95/65/95

Nice work on a long workout!

Last edited by Robert Pierce : 12-01-2008 at 06:22 AM. Reason: Typo
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Old 12-04-2008, 05:50 AM   #279
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Re: Fulton Crossfitters

12/4/08

DieselCrew shoulder routine

SP 10/5/3/3/3/3 to 125# (failed another final set at 130#)
DL 10/5/3/3/3 to 275#
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Old 12-05-2008, 05:41 AM   #280
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Re: Fulton Crossfitters

12/5/08

Run one mile, stopping every 60 seconds to do:
20 steps walking lunges
20 mountain climbers

Most of us came in at 15-18 min, around 2 min better than last time in March.

Robert, Lisa, Brice, Brian, Brad, Shawn, Gina, Mark
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