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

[SimonVC]

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest
first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
the last 8 intervals are squats. There is no rest between exercises.

Reps = 324

[SimonVC]

Four rounds, each for time of:
800 meter run

2:46, 2:40, 2:41, 2:32

[SimonVC]

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able then push ups by 2 then squats by 3

11+8/18+10/33+32

[SimonVC]

Front squat 1-1-1-1-1-1-1 reps

110Kg

[SimonVC]

RYAN
Five rounds of:
* 7 Muscle-ups
* 21 Burpees

24min:35

[SimonVC]

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

103/115=218

[SimonVC]

5 sets of max reps handstand push ups super set with max reps pistols
then
"Karen" For time:
150 Wallball shots, 9kg ball ball

11min:57

[SimonVC]

Overhead Squat 3-3-3-3-3 reps
finisher

70Kg 3min:33

[SimonVC]

Weighted pull-ups 1-1-1-1-1-1-1 reps
Tyre flip 50m

16Kg 2min:15

[SimonVC]

Crossfit Total
Back Squat, Press, Deadlift

160 ,75, 205kg= 440