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

[kez]

After a testing day doing Queensland's Sectional WOD's on Sunday I have decided to do the first 3 wod's from NZ's Sectionals this sunday 14 March 10.

Workout 1:
For time:
2km Row
50 Burpee
100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.

Workout 2:
1 Rep-Max Front Squat
You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed per 2 minute period).

Workout 3:
Complete as many rounds as possible in 10 minutes of:
5 Power Clean (70/50kg)
10 Pullups

Like last Sunday the WOD's will be performed with minmal rest (about 10-20mins).
Feel free to join me

[Dan]

Im in!

[Dazza jackson]

im in big balls! it looks like fun!

[kez]

could you pass hawaii's Sectional crossfit skills test?????
WOD 2 (Saturday) "Skill Session A"

1. Unbroken Kipping Pull Ups (30/20)
2. 10 Unbroken Overhead Squats (135/95lbs)
3. Unbroken One-legged Squats - each leg (10/6)
4. 45 20-inch Box Jumps completed in one minute
*5. Unbroken Hand Stand Push-ups (2/4)

* Men use paralettes for HSPU while women complete reps from the floor.
** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.
I wonder what skill session B will be

[Dan]

WOD 4 (Sunday) "Skill Session B"

1. 500m Row (sub 1:35/1:50)
2. L-Sit Hold (25/15sec)
3. 1 Squat Clean & Jerk (225/135lbs)
4. Punchbowl Loop Run - approx 900 meters (sub 2:30/2:50)
5. 20 foot Rope climb no feet

I can do about 50% i reckon

[Lawrence.McDonell]

hey boys wouldn't mind getting in on this.... What time you gonna kick off...

[Dan]

9am

[adrian]

giddyup

[adrian]

Tough wods. I think I would have finished around 28 - 30th out of 35 contenders...

[kez]

hey guys here's another top WOD this time from the SOCal Sectionals:
WOD 3 "Six Max Efforts"

Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row - 3 minutes - max calories
3 min rest
Event 2: Deadlift (275#/185#) - 3 minutes - max reps
3 min rest
Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) - 3 minutes - max reps
3 min rest
Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time