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

by **SimonVC** » Mon Oct 19, 2009 5:06 pm

4 rounds for time
35mWalking lunge, carrying 20kg plate
24 inch Box Jump, 30 reps
15kg Weighted pull-ups, 20 reps

32Min:18

by **SimonVC** » Mon Oct 19, 2009 5:09 pm

Push Jerk 3-3-3-3-3 reps
Finisher 40kg Sled pull up ramp
95kg 18.28Sec

by **SimonVC** » Mon Oct 19, 2009 5:16 pm

100 THRUSTERS
During the session perform 5 burpees on the minute every minute until THRUSTERS complete

1/2 WOD 19Min (recovering from chest infection)

by **SimonVC** » Mon Oct 19, 2009 5:19 pm

15,12,9 for time (CFX 17/10/09 WOD)
32kg KB SWING, CLEAN 60KG, JERK 60KG, 200M RUN

14Min:04

by **SimonVC** » Sat Nov 14, 2009 1:59 am

7 ROUNDS FOR TIME

3 Push Jerks or Split Jerks 70kg
5 muscle ups

L1- 50/30
L2- 60/40
L3- 70/50

L2-53

by **SimonVC** » Sat Nov 14, 2009 2:09 am

80kg Push Press / 110kg Back Squat - 100 @ L4

by **SimonVC** » Sat Nov 14, 2009 2:18 am

Three rounds for time:
Run 400 meters
24 kg X 21 swings
12 Pull-ups

24-13.37 rower

by **SimonVC** » Thu Nov 19, 2009 7:13 pm

30 Muscle Ups for time

Scaled Transitions 20.51/2.30

by **SimonVC** » Thu Nov 19, 2009 7:15 pm

AMRAP 20mins
Row/run 200 meters
Sumo deadlift highpull 40kgs, 21 reps
Pull-ups 15 reps

4+7sdlhp

by **SimonVC** » Thu Nov 19, 2009 7:18 pm

FRAN
Three rounds, 21-15- and 9 reps, for time of:
40kg Thruster
Pull-ups

9Min:05

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

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