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

[adrian]

100 shoulder to overhead 40kg

When the bar is lowered from the rack position each time perform 5 burpees.

15.17

800m intervals

2.39, 2.46, 2.47, 2.49, 2.45

[adrian]

10 mins skipping (max double unders: 35 consecutive)

then

5 Rounds, 1 min per Round, 30sec rest between rounds

AMRepsAP:
3 Burpees
5 Reps 70kg Power cleans

Total reps: 51

[adrian]

JT

In honour of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21-15-9

Handstand push ups
Ring dips
Push ups

34.50

Started off rx'd did 8 hspu's consecutively, then 3, then 2's, then singles.. Second round scaled to yellow plate, third round scaled to blue plate.

[adrian]

100 push ups for time

5.42

arms and chest hammered from yesterday.

[adrian]

Clean and Jerk 85% x 1 x 5

65kg

Front Squat 90% x 2 x 2

80kg

Double unders 30:20

202 reps

One rep max Power Clean

80kg PR

[adrian]

21-15-9

Tyre flips
200 run
burpees
200 run

13.20

[adrian]

5 mins push ups
4 mins squats
3 mins sit ups
2 mins double unders
1 min pull ups

92
111
51
52
19

total 325

[adrian]

5 Total Rounds

30sec on:20sec off: Move from one exercise to the other in this order-

Squats
Double Unders
Sit ups
Push ups
Burpees

Squats - 28,23,23,24,22
DU's - 40,32,38,40,25
Sit ups - 18,19,18,17,17
Push ups - 25,21,18,18,19
Burpees - 11,9,8,8,8

Total - 529

Done at CSU Bathurst while watching some kangaroos down the way and getting all itchy from the burpees in the long grass

[adrian]

An leisurely jog through Bathurst

5.52km

31:36

[adrian]

Overhead Squat
3-3

50kg

Rest 5min

Deadlift 130kg on the minute for 10mins

Rest 5 min

1:3 intervals

2 Rounds of: (run out and then back)
1min on 3 min off, 1min on 3 min off, 1min on 3 min off

As close to all out as possible.

Approx. 1800m covered

rest then

Tabata Row- 8x20:10, pull for total metres

775m