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Old 01-18-2010, 03:37 PM   #601
Ben Menke
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Re: Fulton Crossfitters

1/18/10

WOD:
Deadlift 3-3-3-3-3 reps

Ben: 315-320-325-330-335
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Old 01-19-2010, 05:43 AM   #602
Robert Pierce
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Re: Fulton Crossfitters

1/19/10

CFWU x 2

Shawn and Robert did:
DL 3-3-3-3-3-3-3 to 300#

Then tried a new combination movement, hang clean-SP x 2, HC-PP x 2, HC-PJ x 2, 5 sets to 115#
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Old 01-20-2010, 05:31 AM   #603
Robert Pierce
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Re: Fulton Crossfitters

1/20/10

Basketball WOD
At alternate ends, one shot each end (short court) stop after 5 baskets or 8 attempts

Pullups
T pushups
TGU
MB Vups
Tire PP
DB swings
Situps
Lunges
Broad jump

Robert, Lisa, Shawn, Brad, Gina, Missy, Katie, Brian, Jim, Amanda
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Old 01-20-2010, 07:12 PM   #604
Ben Menke
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Re: Fulton Crossfitters

1/20/10

WOD:
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.

Ben: 15:16 The pull-up bar was about one foot too low.
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Old 01-21-2010, 06:55 PM   #605
Shawn Hull
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Re: Fulton Crossfitters

1.21.10

Variation on Angie

100 dips
100 situps
100 squats
100 pushups

19:31

(Tried to do pushups after dips, but there was no way that was happening.)
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Old 01-23-2010, 03:35 PM   #606
Ben Menke
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Re: Fulton Crossfitters

1/23/10

WOD:
3 Rounds for time of:
135 pound Clean and jerk, 10 reps (Scaled to 115lbs)
30 GHD situps

Ben: 10:26
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Old 01-24-2010, 12:17 PM   #607
Ben Menke
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Re: Fulton Crossfitters

1/24/10

WOD:
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Ben: 26:26
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Old 01-25-2010, 06:09 AM   #608
Robert Pierce
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Re: Fulton Crossfitters

1/25/10

From CrossFit St. Louis

10 Slams
250m run w/ ball
10 Slams
250m run w/ ball
10 Pushup
10 Dips
10 Situps

3 rounds, add 10 reps/round

Lisa 16:33
Robert 15:02
Shawn 14:26
Katie 15:16
Jim 16:10
Brad 15:50
Missy 15:49
Gina not sure

Last time:
Gina 18:16
Adam 15:25
Shawn 15:35
Lisa 17:30
Robert 18:19
Brad 16:15
John 17:47
Nick 17:47
Missy 18:21
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Old 01-26-2010, 10:07 AM   #609
Robert Pierce
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Re: Fulton Crossfitters

1/26/10

CFWU x 2 rounds

FS, 5 x 5
Robert to 135# given knee
Shawn to 155#

Weighted pullups, 5 x 5
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Old 01-27-2010, 05:33 AM   #610
Robert Pierce
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Re: Fulton Crossfitters

1/27/10

Baby Girls

Your choice, 4 of the following, full recovery in between:
Barabara - one round of 20-30-40-50
Annie - 60 DU, 60 SU
Kelly - one round of 400m, 30 box jump, 30 WB
Nicole - 400m run, max rep pullup
Angie - 25-25-25-25
Karen - 50 WB
Helen - one round of 400m, 21 swing, 12 pullups

Brad, Lisa, Robert, Gina, Missy, Katie, Shawn Jim, Brian
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