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Old 01-19-2011, 05:59 AM   #801
Shawn Hull
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Re: Fulton Crossfitters

1.19.11

25 burpees
21 shoulder presses (75#/32#)
400 m run
21 push presses
400 m run
21 push jerks
400 m run
25 burpees

Gina, Lisa, Jim & Shawn
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Old 01-21-2011, 06:09 AM   #802
Shawn Hull
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Re: Fulton Crossfitters

1.21.11

21 pull ups
20 pistols
max L-sit
18 pull ups
16 pistols
max L-sit
15 pull ups
12 pistols
max L-sit
12 pull ups
8 pistols
max L-sit

Lisa, Jim & Shawn
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Old 01-26-2011, 05:58 AM   #803
Shawn Hull
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Re: Fulton Crossfitters

1.24.10

21-15-9

hang cleans
ring dips (sub: x2 bench dips)
(50 situps between rounds)

Gina, Lisa, Jim, Brad, Rob & Shawn
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Old 01-26-2011, 06:00 AM   #804
Shawn Hull
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Re: Fulton Crossfitters

1.26.11

5 deadlifts (185/135) (sub: x2 KB swings)
13 push ups
9 box jumps

AMRAP 20 minutes

Gina, Lisa, Jim, Brad, Rob & Shawn
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Old 01-27-2011, 06:21 AM   #805
Shawn Hull
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Re: Fulton Crossfitters

1.27.11

15-9-6-9-15

pull ups
dips
(50 sit ups)

All sets unbroken
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Old 01-28-2011, 04:36 PM   #806
Shawn Hull
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Re: Fulton Crossfitters

1.28.11

20 turkish get ups (with light weight as warm-up)

4 laps of walking lunges (lunging the straight-aways and jogging the curves)

plank

Gina, Jim, Brad & Shawn
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Old 02-05-2011, 08:12 PM   #807
Shawn Hull
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Re: Fulton Crossfitters

2.5.10

100 dips
300 sit ups
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Old 02-06-2011, 12:17 PM   #808
Shawn Hull
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Re: Fulton Crossfitters

3 rounds:

25 stationary lunges
15 push ups
20 KTEs

Harder than it looks. Definitely winded afterwards.
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Old 02-07-2011, 06:10 AM   #809
Robert Pierce
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Re: Fulton Crossfitters

2.7.11

Do 1 rep first min, 2 reps second min, and so on until complete 10th minute or failure. Count rounds (including final failed round)
Rest 1-2 min between stations

Station 1:
Pullup
Squat
Burpee

Station 2:
Situp
KBS
DU

Station 3:
Box jump
Thruster 45#/24#
Pushup

Lisa: 29
Gina: 27
Shawn: 29
Robert: 27
Jim: 26*

* extra rounds at 2nd station
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Old 02-09-2011, 06:48 AM   #810
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Re: Fulton Crossfitters

2/9/11

Coregasm 1.0
10-9-8...3-2-1
TGU
1 arm KB swing
1 arm OHS
KB or DB 15-20% BW

Shawn used 35#
Robert used 35#
Lisa used 15-20#
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