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Old 01-20-2009, 05:50 AM   #311
Robert Pierce
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Re: Fulton Crossfitters

1/20/09

Robert did 500m row in 1:51

Then Shawn, Robert, Adam did:

Hang power cleans
Push press
Front squat

10-9-8...3-2-1

Shawn used 95# to completion
Adam used 95# through 5
Robert used 115# to completion
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Old 01-21-2009, 05:45 AM   #312
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Re: Fulton Crossfitters

1/21/09

Every 2 minutes x 10, do the following:

50m Farmer's carry
50m sprint
10 Double unders
50m sprint
50m Farmer's carry

Boys used 70# except Shawn used 80#; girls used 50#, all plates. Good workout.

Shawn, Robert, Mark, Gina, Missy
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Old 01-23-2009, 05:50 PM   #313
Shawn Hull
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Re: Fulton CrossFitters

1/23/09

400m run
50 squats
20 push ups

4x through

Times were between 13:30 and 17:00.

Shawn, John, Mark, Lisa, Missy, and Gina
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Old 01-26-2009, 05:47 AM   #314
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Re: Fulton CrossFitters

1/26/09

Adapted from CFJax:

2 min work, 1 min rest each station; 2x through, 2 min rest between rounds:
Row (for cal)
SP 65#/35#
Wall balls
Burpees
DB swing (35#/25#)

Robert, Lisa, Shawn, Gina, Missy, Mark, John, Brian, Brad, Adam
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Old 01-27-2009, 05:55 AM   #315
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Re: Fulton CrossFitters

1/27/09

400m sprint x 6
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Old 01-29-2009, 05:48 AM   #316
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Re: Fulton CrossFitters

1/29/09

10 135# Thrusters
50 Double Unders
8 Thrusters
40 DU
6 Thrusters
30 DU
4 Thrusters
20 DU
2 Thrusters
10 DU

13:20

Then some DL to 235#, light
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Old 01-31-2009, 08:50 AM   #317
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Re: Fulton CrossFitters

1/31/09

Shawn and Robert did:

Front squats, 5 x 5 to 185#

SP/PP/PJ, 2/2/2 x 5, didn't keep track of weight here

Metcon:

10 Ring dips
10 DB swings, 55#
25 DU
5 rounds

Shawn: 9:15
Robert: 9:39
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Old 02-02-2009, 05:58 AM   #318
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Re: Fulton CrossFitters

2/2/09

Warm up, from cfjax, w/ partner:
Leapfrog 2 lengths
Wheelbarrow hand walk 1 length each
20 situps each
10 Burpees each

WoD:
10-8-6-4-2
TGU
DB swing
OH squats
Lengths of basketball court

Name time/weight
Gina 12:18 15#/20#
Lisa 12:43 15#/20#
Robert 14:05 35#
Shawn 14:00 30#
John 14:10 35#
Adam 14:13 30#
Brad 11:15 20#
Brian 14:25 20#/35#
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Old 02-04-2009, 06:09 AM   #319
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Re: Fulton CrossFitters

2-4-09

Warm up
3 rnds of:
5 Down dog PU
10 Situp
15 OHS

WoD adapted from cfjax:
with a continuous running clock -
30/30 DB swings @ 55/35# for 8mins

3min rest

30/30 SP/PP for 8mins

3min rest

30/30 box jumps 8 mins
NO HOPPING ON/OFF; FINISH IN STANDING POSITION THEN STEP DOWN.

Lisa, Robert, Shawn, Brad, Brian, John, Missy, Gina
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Old 02-05-2009, 05:40 AM   #320
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Re: Fulton CrossFitters

2.5.09

Robert did 500m row as part of warmup.

Then Shawn and Robert did:

10 rounds of 10 x 135# deadlift, 15 x bar pushup, don't let go of the bar at any time.

Robert let go a few times but Shawn didn't.

Robert: 13:50
Shawn: 13:05

Tough!
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