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

[Joel]

6 Jan

10 mins varied skipping

1;1;1
Hollow rock
Supermans
Prone
x 3 rounds

Ring work

[Joel]

7 Jan

Angie

100 pullups
100 pushups
100 sit ups
100 squats

28:07

[Joel]

18 January
4 x 180 metres sprints
jog back for rest

10 mins skipping

5,5,3,3,1,1, for max
55kgs

[Joel]

19 January

21, 15, 9

90kg deadlift
40kg strict press

19:56

3 x 200m with 3kg dumbbell finisher

[Joel]

20 January

AMRAP
15 burpees
12 overhead lunges 20kgs
9 knees to elbows
1 lap of ramp

4 rounds, plus 10 burpees

[Joel]

21 January

6 rounds
3x push press 60kgs
20 doubles unders or 60 skips

12:17 tried double unders but did mostly skipping

[Joel]

22 January

4 rounds
25 pullups
25 push ups
25 situps
25 burpees
200 metre run

30:28

SPEWED

[Joel]

25 January

1 pullup in 1 min, 2 in 2, etc... until maxed out

11 + 10

3 pushups in 1 min, 6 in 2mins etc... until maxed out

21 + 20

[Joel]

28 January

AMRAP
7 front squats
5 strict press
3 squat cleans
1 burpee

40 kgs

8 rounds + 3 front squats

[Joel]

30 January

Strict press 5, 5 , 3 , 3, 3 (work up to max)

59kgs

Deadlift 3, 3, 2, 2, 1 (up to max)

110kgs - grip and technique not good

Broad jumps - 2 x laps of ramp
3:39