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Old 02-19-2013, 06:10 AM   #1101
Robert Pierce
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Re: Fulton Crossfitters

2.19.2013

CF WU x 3

30-20-10
Ring pushups
Pullups
Pistols

Shawn: 10:20
Robert: 10:25
Jim: 11:40
Lisa: 10:35
Gina: -

50 situps
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Old 02-28-2013, 08:00 AM   #1102
Shawn Hull
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Re: Fulton Crossfitters

2.28.13

CF Warmup

16 min AMRAP:

10 ring dips
10 KB swings
10 box jumps

Lisa, Jim, Shawn and Rob*

*Rob subbed in rows and dead lifts due to his shoulder
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Old 01-21-2014, 05:23 AM   #1103
Robert Pierce
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Re: Fulton Crossfitters

While it has been almost a year since a post, we have been working out regularly. I was set back with a rotator cuff decompression but fully recovered.

Yesterday's WOD was tough.

8 min AMRAP:
1 weighted jump squat, 1 strict press (45#15#)
2 weighted jump squat, 2 strict press
3, etc

8 min AMRAP:
1 dead hang pullup, 1 burpee
2 dead hang pullup, 2 burpee
3, etc

Got 11 rounds of squat/press and 8 rounds of pullup/burpee
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Old 01-23-2014, 05:36 AM   #1104
Robert Pierce
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Re: Fulton Crossfitters

1.23.2014

4 min AMRAPS
20m bear crawl
10 star jumps

10 walking lunges
10 situps

10 broad jumps
10 HO pushups

20m run
20m backward run

Jim, Robert, Gina, Shawn
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Old 02-02-2014, 08:15 PM   #1105
Allison Pierce
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Re: Fulton Crossfitters

I can now post! I'm limited in my WODs due to the Mizzou Rec, but this was the past couple days:

1.31.14
AMRAP 7 min
5 bench dips
10 pushups
15 squats

AMRAP again 7min
15 box jumps
25 sit ups


2.2.14
5 rounds
1/6 mile run
30 KB swings (25#)
30 box jumps
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Old 02-03-2014, 08:28 PM   #1106
Robert Pierce
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Re: Fulton Crossfitters

2.3.14

60 sec weighted sit-up
30 sec plank
5 RFT

AMRAP 3 min x 5:
3 dead lift
6 push-up
9 squats

Jim, Robert, Lisa, Shawn.
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Old 02-04-2014, 05:29 AM   #1107
Robert Pierce
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Re: Fulton Crossfitters

2.4.2014

8 min AMRAP:
5 dips
10 wallball
20 DU

8 min AMRAP:
10 pullups
10 burpees
200m run

Shawn, Jim, Lisa, Robert
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Old 02-04-2014, 01:00 PM   #1108
Allison Pierce
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Re: Fulton Crossfitters

2.3.14

"*** 'n' Abs Annie"
50-40-30-20-10
Lunge steps (holding 2 KBs 20#)
Sit ups

Then,
4 rounds
30 sec plank
15 push-ups

Mallory went with me and did it sans KBs.

Day off today, too much snow--stuck in the dorms.
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Old 02-05-2014, 02:55 PM   #1109
Allison Pierce
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Re: Fulton Crossfitters

2.5.14

3 rounds
1/6 mile run
40 ab variations (sit ups, scissors, hip rock 'n' raise)
30 lunge steps (2 KBs 15#)
20 push ups
10 burpees

Mallory went today, did it without burpees. Forgot to start timing until after the first 1/6 mile run, so it's a little shorter.

Allie 18:16
Mallory 23:13
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Old 02-06-2014, 02:57 PM   #1110
Allison Pierce
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Re: Fulton Crossfitters

2.6.14

AMRAP 20 min
5 burpees
10 push ups
15 sit ups
20 squats

Got 8 rounds in. Mallory didn't go today, it's her birthday!
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