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CrossFit Norwest
CF Games 2010
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In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds! The stations are:
Wall-ball: 9kg ball, 3m target. (Reps)
Sumo deadlift high-pull: 30kg (Reps)
Box Jump: (Reps)
Push-press: 30kg (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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The "Bear"
5 Rounds, 7 sets of the following sequence: 3 reps of each exercise with out putting down the bar each set
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
max load achieved
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REST
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100 burpees for time
rest 5mins
50 pull ups for time
rest 5mins
AMRAP in 5mins
10 Burpees
5 pull ups
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NICOLE
AMRAP 20mins
400m run
Max pull up
tally both metres run and pull ups completed
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Kelly
5rounds for time
400m run
30 box jumps
30 wall ball
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AMRAP in 20 min:
10 Deadlift
8 Hang Power Clean
6 Front Squat
4 Push Press
M60/W440
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