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

[Tom and Rikki]

21,15,9,9,15,21

Straight Leg Deadlift (Subbed for Front Squat)
Ring Dips (with orange powerbands)
Plyo box jumps

Tom - 22:53

[Rob]

Big Tommy!!!! Great to see you on here. FINALLY!!! Why didn't you front squat yesterday?

Good work, Keep it up

You know that we didn't actually got back up 9, 15, 21....... great effort!

[Tom and Rikki]

Push Press
1-10-1-20-1-30

Tom
70-50-80-50-90-40 (380)

Rikki (Strict Press)
20-20-25-10-30-10 (115)

Chose to do a strength WOD as competed in the BRW Triathalon yesterday followed by a touch footy tournament so legs were like jelly!!!

Robbie - Good to be here mate. PS the physio has banned me from the squat rack (quads are too storng for my hammies and i keep tearing them!)

[Tom]

Sounds like you need to learn to squat a little differently / do some RDL's Tom.

(From Ranga Tom, who you probably haven't met).

[Tom and Rikki]

10 rounds for time

Tom

5 hang power snatch 40kg

5 overhead squats 40kg

2 turkish get ups each arm 8kg

18:30

Rikki

5 Pullups (Purple Power Band)

10 each leg "Physio Squats" (Bung knee!)

2 turkish get ups each arm 5kg

19:05

Turkish get ups suck balls!!!!!

@Other Tom: Yeah i think its Romanians and straight legs for me until i can do 10 full glute / ham raises (ie a very long time!)

[Tom and Rikki]

"Stephen"

30-25-20-15-10-5 rep rounds of:

sit-up

superman

Toes to bar (subbed hanging leg raise / prone leg raise)

40kg / 20kg Stiff legged deadlift

Tom: 19.56

Rikki: 22:32

1st session back after 3 weeks holidays, hard work!