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Old 12-24-2008, 08:57 AM   #291
Robert Pierce
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Re: Fulton Crossfitters

12/24/08

"McFlurry"

400m run
21 Full squat cleans
21 Pullups
400m
15 DM thrusters
15 Pullups
400m
9 Full squat cleans
9 Pullups
400m

Robert scaled to 115# cleans, Lisa to 55#; Lisa did pullups on the Gravitron -100#

~29 min
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Old 12-29-2008, 07:24 AM   #292
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Re: Fulton Crossfitters

12/27/08

50 pushup
50 situp
50 squat

3 rounds for time (didn't keep time!)
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Old 12-29-2008, 07:25 AM   #293
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Re: Fulton Crossfitters

12/29/08

21 thrusters (65# BB/20# DB)
9 Burpee
250m row
15 thruster
15 Burpee
500m row
9 thruster
21 Burpee
250m row

Robert 13:41
Lisa 16:13
Mark 14:19
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Old 12-29-2008, 07:25 AM   #294
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Re: Fulton Crossfitters

12/29/08

21 thrusters (65# BB/20# DB)
9 Burpee
250m row
15 thruster
15 Burpee
500m row
9 thruster
21 Burpee
250m row

Robert 13:41
Lisa 16:13
Mark 14:19
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Old 12-30-2008, 05:44 AM   #295
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Re: Fulton Crossfitters

12/30/08

SP 5-5-5-5-5
PP 3-3-3-3-3
PJ 1-1-1-1-1

Robert:
SP to 115#
PP to 155#
PJ to 155# (165#-f)
Shawn:
SP to 105#
PP to 145#
PJ to 145# (155#-f)

Shawn did some running.
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Old 12-31-2008, 05:50 AM   #296
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Re: Fulton Crossfitters

12/31/08

50-40-30-20-10

Double unders (sub tuck jumps)
Situps

Mark, Lisa, Shawn, and Robert
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Old 01-02-2009, 08:07 AM   #297
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Re: Fulton Crossfitters

1/2/09

On 1/12th mile track, do 3 MM, then 10 steps of walking lunges with the DBs; put DBs aside and run one lap; when you get back to the DBs, do another round of 3 MM and 10 steps of lunges, then another lap; continue until the pair of DBs has made one lap of the track.

Mark, Lisa, Robert, Shawn enjoyed today's workout.
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Old 01-03-2009, 04:30 PM   #298
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Re: Fulton Crossfitters

1/3/09

DL 5 x 5 to 275#, Shawn and Robert

Then, with Jorgen, we did a metcon. I can't remember if this is from Ian Carver or CFPC and Eugene Allen:

"Death to the Infidel"

Run 400 (subbed 500m row)
30 Air Squat
15 Clean and Jerk (115 as Rx'd, we scaled to 95#)
10 Pullups
5 Ring Dips
3 rounds for time

For some reason I read 5 rounds, so I was pacing a little bit, then 15 pullups from the end, my friends corrected me...damnit...no excuses though.

Jorgen: 21:00
Shawn: 20:30
Robert: 22:00

Last edited by Robert Pierce; 01-03-2009 at 04:31 PM.. Reason: forgot the DLs
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Old 01-05-2009, 06:29 AM   #299
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Re: Fulton Crossfitters

1/5/09

Basketball WoD: One person shoots, one shot at alternate ends of a short court, stopping after 8 shots or 5 baskets. Other persons are at stations. Once 8 shots or 5 baskets made, rotate through the stations. Count reps at each station. The winner is the person with the most total reps. The idea is that you quickly shoot (and make) your baskets to reduce the time available to the other competitors to accumulate reps.

Stations:
Situps
Slamball
DB swing (35/25)
Tire press
Parallette passthroughs
Burger flips
Pushups

I didn't write down all the scores but winning totals were in the 175-204 range.

Robert, Lisa, Shawn, John, Brad, Gina, Mark, Ben
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Old 01-07-2009, 05:47 AM   #300
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Re: Fulton Crossfitters

1/7/09

Dice game.

Roll 3 dice. First dice is exercise. Second and third dice are digits representing reps. So 2-4-6 is 46 pushups. Teams of two. Do AMRAP in 20 minutes

1 Ring row
2 Pushup
3 DB swing
4 Jump lunge
5 Situp
6 Wall ball

Robert/Brad, Lisa/Dave, Shawn/Brian, Mark/Ben, Gina/Missy
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