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

[Joel]

20 May

AMRepsAP 5min Overhead squat
33

Rest 5min

For Time:
100 burpees
75 squats
50 push ups
25 pull ups
15 mins 27 seconds

[Joel]

24 May

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump box
GHD sit-up or normal sit ups

10 mins 29 seconds

21, 15, 9
24kg thruster
200 metre run (with 24kg kettle)

7 mins 38 seconds

[Joel]

25 May

Max snatch
Snatch 1-1-1-1-1-1-1 reps

50kgs

Clean and jerk 50kgs 1 in 1 minute, 2 in 2 minutes etc...

6 plus 6

[Joel]

25 May

8.5km run - Wollstonecraft

45mins 34 seconds

[Joel]

28 May

"Helen"

3 rounds
400m Run
21 Kettle Bell Swings 24kg/16kg
12 Pull Ups

11mins 9 seconds - 51 seconds quicker than 3 weeks ago

The "Helen" in reverse

11mins 48 seconds

[Joel]

29 May

Five rounds for time of:
40 Double-unders
30 Box jumpsbox
20 Kettlebell swings 24/16kg

18 mins 57 seconds

Then, "Brett"
3 x monkey bars
32kg carry car park & ramp
90 skips
21 thrusters
15 SDLHP
9 HPC
34 burpees

16mins 17 seconds

[Joel]

31 May

Seven rounds for time of:
85/50Front squat, 3 reps
7 L-pull-ups

Subbed 60kg front squats

9 mins 32 seconds

15,12,9
wall balls
burpees

[b5 minutes 20 seconds[/b]

[Joel]

1 June

Run - 8.5km Wollstonecraft

44mins 50 seconds

44 seconds quicker than last week. Getting up hills a bit easier.

F8cker of a run!!!

[Joel]

1 June

Max Split Jerk
Split jerk 1,1,1,1,1,1,1

80kgs

Finisher
Half 1 RM presses without putting the bar down

23 presses

[Joel]

3 June

WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

20 mins 48 seconds including rest time

Not happy with time. Being feeling sick. Should be able to knock this off in under 20.