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CrossFit Norwest in action
16 JULY 2009
REST but @ CrossFit Norwest
3 rounds for time
10 chest to bar chin pullups
10 front squat at 70kg
10 burpees
Workout thanks to USA qualifers for CrossFit Games 2009
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Event 3 sand bag run CrossFit Games Finals 09
15 JULY 2009
Run 5 K
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compare to 25 JUNE 2009
Andy muscle up!
14 JULY 2009
NASTY GIRLS
3 rounds for time of: 50 Squats 7 Muscle-ups 60kg Hang power cleans, 10 reps
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compare to 11 JAN 09
13 JULY 2009
This workout you have to choices depending on your ability to safely climb the ropes. You will not climb the ropes until you have participated in a scheduled rope climbing lesson.
Option (1)
35m walking lunge 6 rope climbs 200m run 35m walking lunge 5 rope climbs 200m run 35m walking lunge 4 rope climbs 200m run 35m walking lunge 3 rope climbs 200m run 35m walking lunge 2 rope climbs 200m run 35m walking lunge 1 rope climb 200m run
Option (2)
Walking lunge 35m. 21 Pull-ups 21 Knee to elbows 200m run Walking lunge 35m. 18 Pull-ups 18 Knee to elbows 200m run Walking lunge 35m. 15 Pull-ups 15 Knee to elbows 200m run Walking lunge 35m. 12 Pull-ups 12 Knee to elbows 200m run Walking lunge 35m. 9 Pull-ups 9 Knee to elbows 200m run Walking Lunge 35m. 6 Pull-ups 6 Knee to elbows 200m run
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Chad from CrossFit Norwest games 5 JULY 2009
12 JULY 2009
REST
Practise a skill that you are weakest at
Massive snatch
11 JULY 2009
Complete as many rounds as possible in 20 minutes of: 60kg hang power cleans 15 reps 12 Ring dips 21 Sit-ups
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