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

[Joel]

17 December
Fran
21,15,9 thrusters and pullups for time

9.25

With 30kgs on the bar

Finisher
10 burpees, 200m run. 2 rounds.
2.38

[Joel]

18 December

"Elizabeth"
21-15-9 reps of:
Clean 60kg
Ring dips

Did squat cleans
40kgs

Used bands for ring dips

12.25

Finisher max pushups in 2 mins (out at failure)
26

[Joel]

21 December

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Subbed hspu with 40 kgs press jerk. 3kgs on the pullups

19.25

[Joel]

22 December

Burpee/squat

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

4 rounds, 4 burpees

Level 3 (75% bodyweight) - used 50kgs

[Joel]

"Running Jackie"

For time:-

1600m Run
20kg Thruster, 50 reps
Pullups, 30 reps

14 mins

[Joel]

28 December

5km run

2:28

[Joel]

29 December

JOSHIE

Complete three rounds for time of:
Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

49:18

[Joel]

31 December

AMRAP

In teams of 2. Runner is the pacer

200metre run
burpee wall ball

Start and finish with 80kg barbell carry 200m.

116 burpee wall balls

[Joel]

4 Jan

5 rounds
10 x split cleans (40kgs)
20 x box jumps

13.25

[Joel]

5 Jan

21, 18, 15, 9, 6, 3
Overhead squat
Pullups

16.58