Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Kristy]

24th June

Crossfit wod

173 total

62.5 squat
37.5 strict press
73 deadlift

[Kristy]

25th June

Run 1.6 km
Every 5 secs is a burpie

Run - 8.35
101 burpies
Time - 18 mins

[Kristy]

Monday 27th June

Thrusters - max 49kg

RAW conditioning
4 intervals for time with:
3min rest after 1st
2min rest after 2nd
1min rest after 3rd

35 Double-unders
20 Pull ups
5 Thrusters 35kg

18.31

[Kristy]

Tuesday 28th June

mini NATE

AMRAP 10min 
2 Muscle ups - 4 pull ups and 4 ring dips for each one 
4 Handstand Push ups - pike ones
8 Kettlebell swings 32/24kg.  

Used 16 kettle bell - finished 5 rounds

RAW strongman 

Max weight Log Clean and Press in 10mins
39.5kg!
and 

Max weight farmers carry unbroken (no drops) 15m
40 but dropped twice

[Kristy]

Wednesday 29th June

Warm Up

*1/2 group 400m run, 1/2 group 500m row (swap groups)
**Prone Hold series
***Kettlebell swing tech
****Push ups, Squats, Roof Jumps

RAW conditioning

3 rounds for time:
800m row
35 Burpees
35 Kettlebell swings 24/16kg (changing arms each swing)
800m run

Time - 37 mins

[Kristy]

Sat 2nd July

 
"Badger"
Complete three rounds for time of:
30 Squat cleans 40/30kg
30 Pull-ups
800m run
 
35.5 mins
But jumping pull ups

[Kristy]

Monday 4th july

Warm Up

*100 skips then 50 double unders (or attempts) or 3mins which ever occurs first
** 2 rounds for warm up
10 step ups next box jumps
20 sec handstand hold next 10 push press (empty bar)
10 swings next heavier
5 burpees
*** ROM
**** 3-5mins to work on what ever you like that is contained in the session


RAW conditioning

AMRAP 15mins
5 touch and go deadlifts (no weight is specified so choose your own-the only stipulation is the set must be TOUCH and go unbroken)
10 Toes through rings
150m run 
As soon as you finish you 5mins to achieve max reps of Push ups and or Kettlebell swings or both. You can perform all push ups or all swings or interchange between the 2 for total reps!

I did 50kg for weight for deadlifts ....... 8 + 6 rounds and then 94 pushups and kettle bell swings

[Kristy]

Tuesday 5th July

Warm Up
 
*Prone hold/Push up/inch worm series (3-5mins)
** L-sit, Pull up and Pull ups variations or kipping
*** Handstand holds, -ve's, full HSPU's and scaling set ups
 
RAW Conditioning
 
7 Handstand push-ups
12 L-Pull-ups
14 Plyo (clappingpush ups)
24 Strict Pull Ups
28 hand release push ups
48 Pull ups
 
10.5 mins

Warm Up (2)
 
*Technique review on Log clean and press
** Atleast 2 laps of empty/light yoke walk
 
RAW strongman
 
20mins to achieve
 
*A heavy yoke carry for 15m 
 
60kg

* 3 attempts at max reps in 60sec log clean and press 67/37kg

5 reps at 37

[Kristy]

Thursday 7th July


Warm Up

*100 skips, 50 double unders or attempts or 3min which ever comes first
**200m run, 10 air squats, 200m run
***ROM and rack set up
**** Swing and toes to bar practise

RAW Conditioning
For time:
100/70kg Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 32/24kg

Time 7.08
40kg squat 20 times
40 knees to elbows
60 kettle bell swings 16kg

RAW Finisher
 
PROWLER suicide race
 
males 80kg Females 40kg
 
5,5,10,10,15,15,20,20
 
Atleast one round each!

I beat Sam by at least 20m

[Kristy]

Saturday 9th July

Warm Up

* 100 Skips and 2min of double under practise
** 200m row, 3 by inch worms, 15 light KB swings
***3 rounds of 5 toes to bar, 10 air squats (sub to knees to elbow or knee raises in early rounds

RAW Conditioning Intervals

3 rounds 

50 double unders
500m row
50 swings 24/16kg
50 push ups

(17min limit)

1 round plus 125
rest 5mins

2 rounds

600m run
60m bear crawl

8.41

rest 5mins

(12mins)


1 rounds

50 toes to bar
50 burpees

(10mins)

6.49 but knees to bars