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

[Ben M]

04 FEB 2010
Kelly

5rounds for time
400m run
30 box jumps
30 wall ball


L3, 4 rounds
time: 33.49

[Ben M]

Fight Gone Bad!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds! The stations are:

Wall-ball: 9kg ball, 3m target. (Reps)
Sumo deadlift high-pull: 30kg (Reps)
Box Jump: (Reps)
Push-press: 30kg (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


Score - 225!

[Ben M]

10 FEB 2010
5 rounds for time:
10 Power Cleans (M: 60kg/W: 40kg) - 40kgs due to sore back, spewin'
20 Box Jumps (2 tires) - tall stack - yer!!!

time: 15:31

finisher, 32kg kettle ball swings tag team running in carpark with brad, 5 rounds for reps, total count - 203. Loving it.

[Ben M]

02 MAR 2010
MURPH

1.6km run
100 pull ups
200 push ups
300 squats
1.6km

L3, 75,150,225, 57:01

[Ben M]

03 MAR 2010
10 rounds for time

5 hang power snatch 40/30

5 overhead squats

2 turkish get ups each arm 24/16

23:04.

Backing up for this after murphy, what was i thinking?

[Ben M]

Jump Rope Barefoot 10 min., mixing in variables of DU's, Cross Overs, single foot, running.

5 - 7 wall walks

2min accumulated L sit

Handstand away from wall 10 attempts

5 Rounds of:
1/2 BWT Dead Lift x 15 reps
10 Box Jumps - 24", whole foot on the box
90 sec rest
times:1.03,1.18,1.25

3 Rounds :

Hollow Rocks: 60sec, prone hold 60sec

[Ben M]

I'm back,

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 10kg, 3m target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (Reps)
Row (Calories)
Score - 166

After six months of bludging I have slipped! 225 was my previous... Time for some hard yards!