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

[Joel]

7 July

FRAN

21,15, 9
40 kg thrusters
pull ups

7 mins 35 seconds

Soft on first round, only 17 thrusters. Sub 7 mins goal next go.

[Joel]

13 July

Karen
150 freakin' wall balls

12 mins 34 seconds

[Joel]

14 July

"Eva"

Five rounds for time of:
Run 800 meters
24kg Kettlebell swing, 30 reps
30 Pull-ups

45mins 20 seconds

Improved previous time by 5 mins, but used 24kgs this time, 32 last time.

[Joel]

20 July
60kg, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

7 mins 15 seconds

[Joel]

21 July

Four rounds for time of:
Run 400 meters
50 Squats

13mins 2 seconds

Followed by
21,15,9
24 kg kettle bell
pushups
situps

3 mins 55 seconds

[Joel]

29 July
Arnie

With a single 32kg kettlebell:
21 Turkish get-ups, Right arm (16kgs)
50 Swings (24kgs)
21 Overhead squats, Left arm (20kgs)
50 Swings (24kgs)
21 Overhead squats, Right arm (20 kgs)
50 Swings (24kgs)
21 Turkish get-ups, Left arm (16kgs)

34mins 13seconds

[Joel]

3 August
3 AUG 2010
4 by 800m runs on the 10mins.
Each 10mins will be broken into 2 lots of 5mins.
1st set of 5mins will involve the 800m run, whatever time is left out of the 5mins perform max push ups. ie if it takes you 3mins to run 800 you have 2mins to perform max push ups.
The amount of push ups performed will come off the run score. The remainder of time after 5mins is rest until 10mins to start the next interval.

1.10

2min 19 second run, 69 pushups

[Joel]

13 August
"Elizabeth"

21-15-9 reps of:
Clean 60kg (squat cleans)
Ring dips

19mins 21 seconds

[Joel]

16 August

30 Reps Box Jump
20 Reps Push Press 50kg/35kg
10 Reps Burpee Pull ups

3 rounds + 42

[Joel]

18 August

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

14-16.5 seconds Average 15.5 seconds