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Old 04-25-2019, 04:41 AM   #1311
Robert Pierce
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Re: Fulton Crossfitters

4/25/2019

Dirty Thirty
30 reps each of:
Pullup
Box jump
Situp
Lunge steps
DU
Pushup
KTE
Bench dip
Burpee

Jim, Shawn, Lisa, Kathleen, Gina, Robert
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Old 04-29-2019, 04:51 PM   #1312
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Re: Fulton Crossfitters

4.29.2019

EMOM x 20

1 DL
1 HPC
1 front squat
1 push press
1 front squat
1 push jerk

Gina, Lisa, Jim, Robert, Lisa, Shawn
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Old 04-29-2019, 05:03 PM   #1313
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Re: Fulton Crossfitters

4.26.2019

EMOM x 16
1. 30s KB OH hold
2. 30s PU plank
3. 30s Wallsit
4. 30s jumping jacks

Kathleen, Robert, Lisa, Gina, Shawn, Jim
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Old 04-30-2019, 04:51 AM   #1314
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Re: Fulton Crossfitters

4/30/2019

Brought this one back from 12/5/08 but scaled back a bit from 20 reps:

Run one mile, stopping every 60 seconds to do:
15 steps walking lunges
15 mountain climbers

Robert, Lisa, Shawn, Gina, Kathleen, Jim
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Old 05-03-2019, 04:12 AM   #1315
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Re: Fulton Crossfitters

5.2.2019

EMOM
First 1:00 5 L-pullups (sub strict/band)
Second 1:00 5 Ring dips
Third 1:00 5 HPC
Fourth 1:00 Situps

Shawn, Jim, Robert, Lisa, Gina, Kathleen
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Old 05-03-2019, 04:27 AM   #1316
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Re: Fulton Crossfitters

5.3.2019

2:00 Run
2:00 Rest
2:00 Row
2:00 Rest
3 rounds

Kathleen, Shawn, Lisa, Robert
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Old 05-06-2019, 04:51 AM   #1317
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Re: Fulton Crossfitters

5.6.2019

Adapted from a WOD we did in 2011 from CFJax:

250m 1-arm Farmer Carry
25 Pullups
400m run
25 Wall Balls
50 Good Mornings
25 Wall Balls
400m run
25 Pullups
250m Farmer Carry

Shawn, Lisa, Robert,
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Old 05-07-2019, 04:27 AM   #1318
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Re: Fulton Crossfitters

5.7.2019

Partner WOD
AMRAP 20 min

30 WB
20 MB PU
10 Orbits (Pass-arounds)
2 lap MB run

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Old 05-13-2019, 05:03 AM   #1319
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Re: Fulton Crossfitters

5.13.2019

EMOM x 20
Even minute:
5 DB snatch R arm
5 DB snatch L arm
60m run

Odd minute:
10 Jump lunges
60m run

Shawn, Robert, Gina
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Old 05-21-2019, 03:05 AM   #1320
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Re: Fulton Crossfitters

5.14.2019

60m sprint x 4
120m x 3
180m x 2
180m x 2
120m x 3
60m x 4

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