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

[SimonVC]

Lifts
Clean, Power Clean, Split Jerk
(1RM) 70Kg,60Kg,--------,
(3RM)------,60Kg,--------,
(5RM)------,60Kg,--------,

Deadlift
(1RM) 215Kg,
(3RM)-----,
(5RM)-----,
(21RM) 100Kg,

Press, Push Press, Thruster, Push Jerk
(1RM) 82.5Kg, 80Kg, 90Kg, 92.5Kg,
(3RM)------,---------,--------,---------
(5RM)------,---------,--------,---------

Front Squat, Back Squat, Overhead Squat
(1RM) 135Kg,165Kg, 55Kg,
(3RM) 110Kg,-------, 55Kg,
(5RM) -------,-------, 55Kg,

Consecutive ChinUps Strict Kip Weighted
2, 5, 0,

Consecutive HSPUs Strict, Leg kip
2 plates x 5, RX x 1

Miscellaneous
Run 2.4Km 5Km 10Km
Time, 10m:30, 24m:40, 52m:14

Named WOD's
Crossfit Total -Squat/Press/Deadlift -165/82.5/215= 462.5Kg.
Fight Gone Bad - =
Filthy Fifties - 42m:37
Mr Joshua - =
Angie - =
Barbara - 5 rounds for time of 20 pullups / 30 pushups / 40 sit ups / 50 squats - complete AFAP with 3m between rounds = 5m:36, 6m:34, 7m:37, DNF Time to go to work.
Cindy - 20mins of 5 pullups / 10 push ups / 15 squats = 13 Rounds & 5 Pullup.
Diane - 21/15/9 - Deadlift 100Kg / HSPU(2.5Kg Plate x 3) = 21/21, 5 DNF.
Fran - 21/15/9 - Thruster/ Pull Ups = 11m:45.
Grace - =
Karen - 150 Wallballs for time = 11min:57
Mary - 20mins of 5 handstand pushups 10 single leg squats alternating (5 each leg) 15 pullups =
Nicole - =
Ryan - Five rounds of 7 Muscle-ups 21 Burpees = scaled 24min:35
Tabata Something Else - 20 sec work ten sec rest 8 intervals max reps of pull-ups,push-ups,sit-ups,squats = 324

[SimonVC]

Power Cleans 7sets of 1 rep work to max
60, 60, 70, 70, 70, 70, 70

[SimonVC]

21, 15, 9
pullups, kettlebell swings, wall ball
13m:25

[SimonVC]

3 rounds for time of 15 (body weight) deadlift, 60kg thruster, 9 burpees, 6 box jumps, 3 muscle ups.
17m:27

[SimonVC]

Diane
21/15/9
Deadlift 100Kg
HSPU

21/21, 5 DNF

[SimonVC]

4 rounds for time
20kg weighted walking lunge 35m (2laps of box)
30 Box jumps
20 weightted pullups (15kg) Sub 20 Ring PullUps Feet on bar Body Horizontal

23m:11:

[SimonVC]

400m run
3/4's body weight pushpress 30 reps (60Kg)
800m run
3/4's body weight pushpress 20 reps (60Kg)
1600m run
3/4's body weight pushpress 10 reps (60Kg)

19m:36

[SimonVC]

21 overhead squat 40kg
42 pull ups Scaled 2 Bands
15 overhead squat 40kg
30 pull ups Scaled 2 Bands
9 overhead squat 40kg
18 pull ups Scaled 2 Bands

22m:04

[SimonVC]

21,15,9
Thruster 40Kg
Kettlebell Swings 20Kg
ChinUps
400m Run

20m:30

[SimonVC]

MODIFIED MICHAEL
800m run
50 Kettlebell Swings (24kg)
50 sit ups
3 rounds for time

26m:18