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CF Games & Open Days 2010

CrossFit Wollongong
1st Birthday
17 October 2010

CrossFit Newcastle Made of Steel Games 30-31st October

CrossFit Attitude open day 14 November 2010

Barefoot Evolution

Raw S & C

05 NOVEMBER 2009

30 Muscle-ups for time

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(compare to WOD FORUM 17 AUGUST 2009)

tire flip

04 NOVEMBER 2009

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 40kg
Sit-ups
Back extensions/ Supermans

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03 NOVEMBER 2009

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. 24kg Kettlebell for pistols.

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last exercise on Public Holiday Monday in October

02 NOVEMBER 2009

5 rounds for time

4 thrusters (60kg)

8 swings

12 burpees

30 double unders

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01 NOVEMBER 2009

REST!

100 Overhead squats @ 40kg

31 OCTOBER 2009

For time:
25 Walking lunge steps
25 Pull-ups
50 Box jumps
25 Ring dips
25 Knees to elbows
50 Double unders
25Kettlebell swings, 24kg/1.5 pood
25 Sit-ups
50 wall balls
3 Rope climbs

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