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

[Dane]

21 Jun 10

1 Squat Clean every minute for 15 mins

70 Kg

Finisher 21-15-9

Pullups
Burpee Wall Balls

6 Min 26 seconds

[Dane]

22 jun 10

5 rft
3 back squat 92.5kg
20 ring dips

time 10 mins 46 seconds

[Dane]

23 Jun 10

3RFT

15 HPC 60kg
15 Burpees

Time 5 Mins 33 Seconds

Stoked

[Dane]

My Birthday - celebrated by remembering someone who gave their life for our freedom

'PAUL'

5 RFT

50 DU
35 K2E
85 KG Ohead Walk 20 metres

Time 24 Mins 46 Seconds

Stoked with time, a real hard WOD!

[Dane]

26 JUN - AT RAAF Townsville Gym

3 RFT

40kg Thrusters 15 reps
GHD Situps 30 Reps

11 Mins 33 Seconds

Finisher

21-15-9
Pushups
Squats

2 Mins 22 Seconds

[Dane]

12 JUL 10

5RFT

5 Muscle Ups
10 Power Cleans 60kg
200m run

20 Mins 12 Seconds

With a cold.

[Dane]

EVA!

5RFT

800m
30 KB Swings 32 kg
30 Pullups

36 Mins 55 Seconds Rxed

[Dane]

6 Thrusters, 50kg on min for Ten mins.

100 Pushups for time

3 Mins 40 Seconds

[Dane]

20 Shoulder to Ohead 85kg
40 Burpees

For time, partition as required

Rxed 8 Mins 56 Seconds

AMAP 40kg Shoulder to Ohead, no dropping, in 3 mins

49 Reps

New 1RM Clean 100kg

[Dane]

21 JUL 10

4 Rounds for time:

Run 400m
50 Squats

For extra effort, done in 10kg Vest and S10 gasmask.

14 Mins 16 Seconds