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

[Browny]

9 AUG 2010

[A]
10min to reach 1rm front squat (after warm up)

MAX: 100kgs

[B]
Complete as many rounds in 12 minutes as you can of:
70% 1rm Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Rounds 4 + 28 @ 70 kgs (absolutely hopeless on the double unders max in a row was 3)

[Browny]

11 AUG 2010

WOD [A]

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

TIME: 12.55
REST 10mins

WOD [B]

8 rounds for time of:
5 pull ups
10 push ups
15 squats

* aim is to perform part [B] faster than half the time of part [A]6:28

TIME:5:20

[Browny]

16 AUG 2010

As Many Rounds as possible in 20min of

30 Reps Box Jump

20 Reps Push Press 50kg/35kg

10 Reps Burpee Pull ups

Rounds 3+56

[Browny]

20 AUG 2010

6 Rounds for Time of:

3 Dead lifts 140/90kg

6 Box Jumps

9 Burpees

Time: 15.35
Started with 140kgs, scaled down to 130kgs, took awhile though New PB at 140kgs

[Browny]

23 AUG 2010

WOD [A]

Three rounds for time of:
20kg dumbbell Thruster, 15 reps
30 situps

Time: 7:07 happy to do the Thrusters at 20kgs

WOD [B]

In teams of 2 in relay fashion perform 1 round
20 pull ups

10 tyre flips with jump through

200m run

10 tyre flips with jump through

20 pull ups

(Time: 8.52 with Matty B) felt I slowed Matty down a bit the Trye flips really tuff first time doing them.

[Browny]

26 AUG 2010

With this WOD attempt tocomplete the work in as LEAST sets as possible as well as fast.
A set completes when you drop from the bar.

10 rounds for time
3 weighted pulls ups 20kgs (did 2 rounds at 20kgs then down to 15kgs)
5 strict pull ups
7 kipping pull ups

Sets: 21
Time: 28:56

[Browny]

1 SEPT 2010

Ten rounds for time of:
10 Pull-ups

10 Ring Dips

10 Sit-ups

10 Squats

Time: 21:33 (need to do more work on the ring dips really slowed down on these)

[Browny]

2nd August
JT
21, 15, 9
Handstand Push Ups
Ring Dips
Push Ups

Time : 19.26 Rx'd

RAW intervals

If you finish JT in 15.01min to 20min perform 3 efforts

2-4 by 400m runs resting 3-4min between efforts. These are Time Trial (TT) which means each effort is as fast as you can go. Slowest and fastest time is recorded. Time: 1.07 then hamstring stuffed again.

Friday 12th August
MARY

20min AMRAP
5 Handstand Push ups
10 Pistols (5each leg alternating)
15 Pull ups

Time: 8 rounds plus 22 Rx'd

Monday 22nd August
Section 1

21 L Pull Ups
15 ring HSPU
15 L Pull Ups
10 ring HSPU
9 L Pull Ups
5 ring HSPU

-You will kick up or manipulate yourself into your own handstand on the rings. No assistance for aas prescribed individuals.

Time: 17.27 Rx'd - Really happy with doing the ring handstands, would have looked ugly at times getting up though.

Section 2
OPT Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double Unders for time

- If you break that set then only repeat that set. If you can not string unbroken double unders together then you perform 200 double unders for time

only got to 10 totally useless need more and more practice

[Browny]

Tuesday 30th August 2011

RAW Strength
Strict Press 2 reps @ 55kg

RAW Power
Broad JUMPS10 jumps 23 meters

metcon
Push ups performed on (approx 50mm)
NO kipping on Supine Ring Pull Ups....

12 + 5

[Rob]

Hey mate just asking you to not copy and paste workout directly from the site. See how I modified your last post?