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

[Joel]

16 February

10, 9, 8……, 1

Burpees

wall ball 9/5

pull ups

13.07

[Joel]

17 February

AMRAP 5min

10 deadlift 80/60

10 swings 24/16

10 push ups
2 rounds, 10 deadlifts
Went slow on the lifts to try and focus on technique, which isn't great.

rest 5mins

AMRAP 5 mins

5 pull ups

20 squats
6 rounds ripped a calous, had another round of pullups in me.

rest 5 mins

1min prone holds

1min isometric squat
faaarken nasty

[Joel]

18 February

3 Rounds for time of...

7 thrusters
7 overhead squat
5 sumo deadlift high pull
5 rope toes to hands
3 handstand push ups
3 burpee pull ups
200m run

30kgs (restricted as this is basically my max o/h squat)
subbed strict presses for HSPU

12mins 14 seconds

30 burpees
60 pushups
400metre sprint 1min 4 secs beat Adrian by 1 second...SWEET

[Joel]

22 February

21, 15, 9 reps for time of:

Front Squat (40kgs)

Ring Dips

Box Jumps

14.59

[Joel]

February 23

push press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads).

297.5 kgs Failed at 20 times 50kgs by 2 reps

72.5 kgs 1 RM PB

then 65 pushups

then

5 rounds

hold breath for 30sec-1min (subtract this total time from workout time)

15 pull ups, 15 push ups, 15 sit ups, 15 squats

13mins 27 secs

[Joel]

24 February

every minute on the minute for 30 minutes

5 pull ups

10 push ups

15 squats

22 rounds

[Joel]

3 March

10 rounds for time

5 hang power snatch 40/30

5 overhead squats

2 turkish get ups each arm 24/16

23mins 51 seconds

[Joel]

5 March

As many thrusters in a minute each minute for 10mins. At the start of each minute perform 5 burpees (from minute 1)

10 mins

42 thrusters

[Joel]

6 March

EVA
5 rounds
Run 800 meters
32/24 KB swing, 30 reps
30 pullups

50mins 26 seconds

MF! So much pain.

[Joel]

8 March

Death Everything

Pull ups by 1 12 completed rounds + 9

push ups by 2 24, plus 18

sit ups by 3 27, plus 26

squats by 4 28.26