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Old 07-23-2009, 04:40 PM   #431
Robert Pierce
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Re: Fulton Crossfitters

7/23/09

21 65# thrusters
21 double unders
5 rounds for time

Shawn: 12:27
Robert 13:27
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Old 07-24-2009, 04:42 AM   #432
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Re: Fulton Crossfitters

7/24/09

Every 2 minutes x 10, do the following:

50m Farmer's carry
50m sprint
20 steps of MC
50m sprint
50m Farmer's carry

Boys used 70# and 90#, girls used 50#

Brian, Brad, Shawn, Katie, Lisa, Missy, Robert, Jim
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Old 07-29-2009, 04:51 AM   #433
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Re: Fulton Crossfitters

7/27/09

Adapted from Diablo Crossfit:
6 Rounds for time:

24 feet of broad jumps. Count the number of repetitions needed to complete the distance.
Perform 2 dumbbell swings for every broad jumps used. (men use 50lbs, women use 35lbs)
Perform 3 ring push ups for every broad jumps used.
Perform 4 sit ups for every broad jumps used.

Then we finished with some suicides:
Lunge down
Bear crawl down
Crab crawl down
Karaoke
Backward run down

Amanda, Ben (welcome visitor Ben), Shawn, Robert, Brad, Brian, Lisa, Gina, Katie

Last edited by Robert Pierce; 07-29-2009 at 04:57 AM..
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Old 07-29-2009, 04:53 AM   #434
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Re: Fulton Crossfitters

7/28/09

Shawn and Robert did:

DB PP, descending ladder; max reps with top DB, then drop one weight at a time to 20#.
5 sets, first starting with 40#, next start with 45#, and final 3 sets starting with 50#
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Old 07-29-2009, 04:56 AM   #435
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Re: Fulton Crossfitters

7/29/09

Adapted from Diablo CF:

Tabata DL
Tabata DB PP
Tabata burpees
Tabata situps

Gina, Missy, Amanda, Ben, Katie, Rachel, Brad, Brian, Robert, Lisa
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Old 07-31-2009, 05:39 AM   #436
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Re: Fulton Crossfitters

7/31/09

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

Ben/Brian, Lisa/Robert, Shawn/Missy, Brad/Mark, Amanda/Katie
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Old 08-05-2009, 05:56 PM   #437
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Re: Fulton Crossfitters

7/31/09

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

10-10-10-7-7-5-5: 54

********

8/1/09

Back Squat 1-1-1-1-1-1-1 reps

245-255-265-275-285(pr)-290(f)-275

********

8/2/09

10K (instead of J.T.)

47:56

********

8/4/09

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
(Total reps + calories = Score)

245

Made a 20# MB for this one... after that first minute, I regretted it.

********

8/5/09

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

21:00
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Old 08-12-2009, 04:47 AM   #438
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Re: Fulton Crossfitters

8/12/09

Run 400m
15 Box jump burpees
15 Belushi burpees
15 Burpee jacks
Run 400m
12 Box jump burpees
12 Belushi burpees
12 Burpee jacks
Run 400m
9 Box jump burpees
9 Belushi burpees
9 Burpee jacks
Run 400m

Katie 18:45
Brad 18:35
Shawn 20:50
Robert 19:50
Lisa 20:40
Gina 25:15
Brian 21:13
Jim 24:30
Rachel 23:30

Last time:
Brad 16:23
John 16:23
Shawn 17:24
Mark 17:53
Robert 19:02
Connie 21:33
Lisa 10:50
Brian 22:15
Gina 21:37
Missy 19:18
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Old 08-14-2009, 04:34 PM   #439
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Re: Fulton Crossfitters

8/14/09

WOD:
Front Squat 1-1-1-1-1-1-1 reps

Ben: 155-175-185-195-205-215-225(pr)

Did this in the rack position.
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Old 08-16-2009, 12:42 PM   #440
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Re: Fulton Crossfitters

8/16/09

WOD:
Five rounds for time of:
7 Muscle-ups (Sub'd 3 pullups/3 dips per MU)
21 Burpees

Ben: 51:04
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