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

[Joel]

1 February

"Helen"
3 rounds
400 metre run
21 kettle bells (24kgs)
12 pullups

13.51

500m row finisher
1.48

[Joel]

2 February

AMRAP in 20 mins
10 deadlifts
8 hang power cleans
6 front squats
4 push press

40kgs

6 rounds

HPC were tough, kept losing grip

[Joel]

3 February

5 x 5 back squat to max
80kgs

50 burpees
2mins 58. Pretty happy with that. Could have gone a bit quicker though.

[Joel]

4 February

Kelly

5 rounds for time
400 metre run
30 box jumps
30 wall ball squats 9kg medicine ball

36 mins 36 seconds.

4 x 100 m sprints to finish.

[Joel]

5 February

Nancy
20 mins AMRAP
400 metre run
max pullups

9 rounds, 3.6kms, 55 pullups

[Joel]

8 February

The "Bear"

5 Rounds, 7 sets of the following sequence: 3 reps of each exercise with out putting down the bar each set

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

max load achieved

29kgs - what a killer!

[Joel]

10 February

5 rounds for time:

10 Power Cleans (M: 60kg/W: 40kg)

20 Box Jumps (2 tires)

19.27

[Joel]

11 February

8km trail hobble.

Stiff back, couldn't run up hills. Fitness ok. Could run easy 45 mins, which is target for next time.

65 mins.

[Joel]

MURPH

1600m run

100 pull ups

200 push ups

300 squats

1600m run

Done unbroken (which slowed me down a bit, will be interesting to break it down next time to compare)

52.17

[Joel]

15 February

Snatch grip Deadlift: 10, 7, 5, 3, 1, 1, 1

110kgs

Rest 10 min

1 x Max Rep Pull up, rest 3 min, Push up, rest 3 min, Squat

16 x pullups (PB, pretty happy with that actually as 10 was previous best)

57 x pushups

65 x squats (poor effort really)