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CrossFit Norwest

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CF Games 2010

Barefoot Evolution

Raw S & C

22 FEB 2010

21, 15, 9 reps for time of:

Front Squat (40/20)

Ring Dips

Box Jumps

then reverse

9,15,21

21 FEB 2010

REST!

19 FEB 2010

150 burpee pull ups

or

10 sets of 2 reps clean and jerk aiming for heaviest weight
FB
broad jumps up the ramp run down and jumps back up

18 FEB 2010

3 Rounds for time of...

7 thrusters
7 overhead squat
5 sumo deadlift high pull
5 rope toes to hands
3 handstand push ups
3 burpee pull ups
200m run

17 FEB 2010

AMRAP 5min

10 deadlift 80/60

10 swings 24/16

10 push ups

rest 5mins

AMRAP 5 mins

5 pull ups

20 squats

rest 5 mins

1min prone holds

1min isometric squat

3 rounds

16 FEB 2010

10, 9, 8……, 1

Burpees

wall ball 9/5

pull ups

15 FEB 2010

Snatch grip Deadlift: 10, 7, 5, 3, 1, 1, 1

Rest 10 min

1 x Max Rep Pull up, rest 3 min, Push up, rest 3 min, Squat

14 FEB 2010

REST

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Class Schedule

MON-FRI 6am, 5 and 630pm
(930am class Tuesday and Thursday by appointment)

SAT 8am

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

CrossFit KIDS (starting soon!)

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Private sessions by appointment