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

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CF Games 2010

Barefoot Evolution

Raw S & C

12 MAR 2010

as many rounds as possible in 10 mins of:

10 pull ups
10 burpees

rest 5mins

as many reps as possible in 10mins (team)

thrusters

partner does 20 box jumps (teams change after 20 box jumps)

session counts Thrusters

11 MAR 2010

Strict Press (SP) 7*3 120sec rest

Push Jerk (PJ) 5 x 3 120sec rest

Split Jerk (SJ) 3 x 3 120sec rest

10 MAR 2010

Nicole

as many reps and rounds as possible in 20mins

400m run
max pull ups

08 MAR 2010

Death Everything

Pull ups by 1

push ups by 2

sit ups by 3

squats by 4

07 MAR 2010

REST

06 MAR 2010

EVA

5 rounds!

Run 800 meters

32/24 KB swing, 30 reps

30 pullups

05 MAR 2010

as many thrusters in a minute each minute for 10mins. At the start of each minute perform 5 burpees (from minute 1)

10mins worth of work!

04 MAR 2010

skill work 3 mins accumulated time L sits

as many rounds as possible in 20mins

10 push press 40/30
30 double unders
20 kettle bell swings
200m run

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(930am class Tuesday and Thursday by appointment)

SAT 8am

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by appointment after 8pm week nights or by arrangement ------------------------------------------

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