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

[Browny]

Rob no problems, understand and will do

Cheers

[Browny]

Tuesday 13th September 2011

3 x F / S = 90kg

15, 12, 9 Thr @ 50kg
30, 24, 18 pul/u

Time = 12.58


Friday 23rd September

Gymnastics WOD

One minute each movement

Three Rounds
Pushups
Handstand hold
Pull ups
Jumping lunges - alternating legs
Squats with medicine ball
One Minute Rest

Total score = 482

[Browny]

26th September 2011

Run 800 metres
then
10 rounds of:

15 Deadlifts 60kg
15 hand release push ups

3:12 Run

(22:59 - total time)

[Browny]

27th September 2011

Jack

20min AMRAP

10 push press (50kg)
10 kb swings (24kg)
10 box jumps 24''

7 rounds + 4

[Browny]

Monday 31st October 2011

A. 5 Rounds
2 Reps of Squat Cleans

70kgs (1.5 at 80kgs) (need to work on keeping the elbows up)

B. 5 Rounds
AMRAP Horizontal Ring Pulls
AMRAP Weighted Push Ups (15kg)

124 total

C. 3 Rounds (12 Minute Time Limit)
20 Wall Balls 9kg
20 Kettlebell Swings 32kg
50 Double Unders

Result DNF - 2 rounds plus 34 - (bloody d/unders I still suck)

D. 3 Rounds with 30 seconds rest
45 sec in prone "bridge"
15 Hollow Rocks

[Browny]

Wednesday 2nd November 2011

A. "Squat" Snatch
5 Sets x 2 Reps

Result 50kgs

B. 5 Rounds - 12 min capp

5 x STRICT Pull Ups
10 x Push Press 50kgs (this was tuff)
15 x Burpees hoh

Time : 11.57

C. 3 Rounds - 10 min capp

400m Run ( ran like cliff in his gumboots SLOW)
15 x Swings 32kgs

Time: 8.31

D. 100 x Hollow Rocks