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Old 05-15-2009, 04:56 AM   #371
Robert Pierce
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Re: Fulton CrossFitters

5/15/09

HSPU/HS practice

200m sprint row x 4


"Little Griff"
1/12 mile track
2 laps forward, 1 lap backward, 3 rounds

Brad, John, Robert, Lisa, Missy, Gina, Mark, Shawn, Jim
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Old 05-19-2009, 05:10 AM   #372
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Re: Fulton CrossFitters

5/18/09

4 rounds for time:

100' weighted walking lunges
30 box jumps 18"
20 pullups (sub BWR or JPU)

Name time/DB weight/pullup or sub

Robert 15:04/30/-
Shawn 16:58/30/-
Lisa 13:40/15/BWR
John 14:36/35/BWR
Gina 14:12/15/BWR and JPU
Jim 13:50/20/JPU
Missy 13:44/20/BWR
Brad 13:30/25/JPU
Bran 15:00/variety/BWR and JPU
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Old 05-19-2009, 05:12 AM   #373
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Re: Fulton CrossFitters

5/19/09

Shawn and Robert did push press, informally. Then Shawn, Robert, Brian did:

5 rounds for time:
5 185# DL
10 situps
15 DU (Brian subbed pushups)
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Old 05-20-2009, 04:51 AM   #374
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Re: Fulton CrossFitters

5/20/09

As a group, for time, 8 stations; choice of slosh pipe holds, carries, lunges, squats:

L-sit (parallette bars)
Heavier 35# slosh pipe
Tire throw
Shuttle run
Tire SP
Belushi burpee
4 square hops
DB swing

We had Robert, Lisa, Shawn, Mark, Missy, Jim, Brad, Brian
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Old 05-22-2009, 04:50 AM   #375
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Re: Fulton CrossFitters

5/22/09

Runny Little Angie, outdoor version:

Run from Y to park
50 Pullup
50 Pushup
50 Situp
50 Squats
Run back to Y

Robert, Lisa, Shawn, Mark, Brad, Brian, Jim
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Old 05-25-2009, 07:50 AM   #376
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Re: Fulton CrossFitters

5/25/09

Memorial Day Daniel

50 Pullups
400m run
21 Thrusters (95#, some scaled to 35# or 45#)
800m
21 Thrusters
400m
50 Pullups

Robert 21:06 (PR by 3 min!)
Shawn ~26:00
Brad 27:30 (Gravitron and 45# thrusters)
Jim 28:30 (Gravitron and 45# thrusters)
Lisa 27:03 (Gravitron and 35# thrusters)
Mark 32:16 (Gravitron and 45# thrusters)

Some were slowed by having to wait for pullup bar or gravitron
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Old 05-26-2009, 04:44 AM   #377
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Re: Fulton CrossFitters

5/26/09

Power Cleans, 5 x 5

Robert: 135#, 155#, 165#, 165#(f), 165#(f), 145#
Shawn: 135#, 155#(f), 145#, 145#, 145#

Ran about 3/4 mile.
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Old 05-27-2009, 05:05 AM   #378
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Re: Fulton CrossFitters

5/27/09

Warm up:
10 foam bar bent over rows
10 foam bar OHS
10 box jumps
3 rounds

WOD, from Diablo CF:
5 MM
100m run forward
100m run backward
5 rounds for time

Brad 9:25 30#
Shawn 9:42 35#
John 9:53 35#
Mark 10:13 20#
Robert 10:17 40#
Missy 11:15 20#
Lisa 11:34 20#
Jim 11:53 20#
Gina 12:00 15#

3 min plank

Last edited by Robert Pierce; 05-27-2009 at 05:06 AM.. Reason: forgot the plank
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Old 05-29-2009, 04:46 AM   #379
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Re: Fulton CrossFitters

5/29/09

Hooverball
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Old 06-01-2009, 06:55 AM   #380
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Re: Fulton Crossfitters

6/01/09

Plate workout

Around the world
Halo
Bent-over row
Squat
Overhead press

Tabata style (20 seconds, rest 20 seconds, 8 x through)

Gina (25 lbs), Jim (25 lbs), Mark (35 lbs), Brad (35 lbs), Shawn (45 lbs)
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