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Old 12-01-2010, 06:41 AM   #771
Shawn Hull
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Re: Fulton Crossfitters

12.1.10

Max L-sit
------------
Broad Jump

1 - 1 - 1
------------
"Annie"

50-40-30-20-10

Double unders
Sit-ups
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Old 12-02-2010, 07:43 PM   #772
Robert Pierce
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Re: Fulton Crossfitters

12.2.10

Full squat clean, 5 x 3 @ 135#
SP 9-7-6 @ 95#
Weight pullups 3 x 5 @ 25#
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Old 12-03-2010, 06:36 AM   #773
Shawn Hull
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Re: Fulton Crossfitters

12.3.10

25 KB swings
800 m run
25 wall balls
25 KB swings
25 burpees
800 m run
25 KB swings

Shawn & Brad 13:15
Rob 14:45
Jim 16:00
Lisa 16:15

(I think I have the order correct; if not, I'll fix it.)
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Old 12-05-2010, 01:26 PM   #774
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Re: Fulton Crossfitters

12.5.10

Every minute on the minute x 16:
2 squats
2 box jumps

Allie: 50# and 24#
Robert: 185# and 30#
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Old 12-06-2010, 06:19 AM   #775
Shawn Hull
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Re: Fulton Crossfitters

12.6.10

18-15-12-9-6

Hang clean and jerks
Wall balls
Knee-to-elbows

Lisa and Gina (35#)
Brad and Jim (65#)
Rob and Shawn (95#)

~ 15 - 17 minutes
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Old 12-08-2010, 06:35 AM   #776
Shawn Hull
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Re: Fulton Crossfitters

12.8.10

3 rounds of:

400 m run
15 pull-ups
50 squats
15 burpees

~ 17 - 21 minutes

Shawn, Brad, Rob, Jim, Lisa, and Gina
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Old 12-09-2010, 07:08 AM   #777
Shawn Hull
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Re: Fulton Crossfitters

12.9.10

50-40-30-20-10

crunches (on exercise ball)
push-ups
squats
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Old 12-10-2010, 07:04 AM   #778
Shawn Hull
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Re: Fulton Crossfitters

12.10.10

Warm-up:

10 Turkish Get-ups (5 each arm) 20#
2 laps

4 rounds:

30 m OH (Jeez!) lunges with 45# plate
20 box jumps
10 thrusters with 45# plate

~ 16 - 20 minutes

Brad, Jim, and Shawn
Gina did her own thing which I forgot to write down. (Sorry, Gina)
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Old 12-13-2010, 05:51 AM   #779
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Re: Fulton Crossfitters

12.13.10

On the minute for 16 minutes:

3 pull-ups/5 bw rows
3 burpees

(Switched to 5 pull-ups after the 5th round.)

Next time, do 5 and 5

Ran straight-away sprints (6 laps)

Gina, Lisa, Jim, Brad, Rob, & Shawn
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Old 12-19-2010, 01:41 PM   #780
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Re: Fulton Crossfitters

12.19.10

CFWU x 2

5 power cleans 135#
5 strict pullups, hold 2 sec at top
5 rounds

total 26 pullups
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