Crossfit Norwest, forging elite fitness in western and north western Sydney

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CrossFit Norwest

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4 JULY 2009

Rest day but at Norwest

male 60kg female 40kg

10 thrusters

50 double unders

8 thrusters

40 double unders

6 thrusters

30 double unders

4 thrusters

20 double unders

2 thrusters

10 double unders

post time to WOD FORUM and update your training diary

here it is on vid

3 JULY 2009

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

post time to WOD FORUM and update your training diary

yeah buddy

2 JULY 2009

3 rounds for time

30 kettlebell swings

30 double unders

10 box jumps 90cm

400m run

post time to WOD FORUM and update training diary

Australasian games

1 JULY 2009

Overhead Squat

5 sets of 5 reps

aim for a 5 rep max with good technique

Post weight to WOD FORUM and update training diary

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Crossfit classes-

MON-THUR 6am, 7am, 530pm, 630pm, 730pm

FRI 6am, 530pm, 630pm, 730pm

SAT 8am, 9am

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CrossFit KIDS

MON, WED, FRI 445pm

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NEW 930am class starting soon!

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