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

[Mattyb]

Angie

20.28

[Mattyb]

20 APR 2010

3 Rounds

25 double unders

8 Box Jumps 2 tires, whole foot on the tires

25 Double Unders

8 pull ups + 8 knees to elbows using towel or rope

5,13 & 6.55

[Mattyb]

WOD

move 9600kg worth of tiles in 40kg blocks 30m

time 3.5hrs

thanks Brad

[Mattyb]

23 APR 2010

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

total 126

[Mattyb]

WOD 2
"SWELEN"
100m swim
21 kettlebell swings 24/16
12 burpees

11.03

WOD 3
AMRAP 15min
20 Sumodeadlift High pull 16/24
50 swim
20 Push ups
50 swim

Matty 4 plus 20sdlhp and 15m

[Mattyb]

FRAN

5.09

[Mattyb]

(150 presses 37.5)

11.31

[Mattyb]

1 min wall balls
1 min pull ups
AMRAP
minus
200m run time
5 rounds @ 4 min max per round
score +21

[Mattyb]

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

time 9.09

Followed by

3 rounds for time

10 Push Press

20 swings

30 double unders

time 7.22

[Mattyb]

Box Front Squat 3 x 3, 85% (180sec rest). Apply the Box w/ a Front Squat.

max 87.5kg

Rest 5 min

Sumo Deadlift 5 x 3 , 85% (180sec rest)

max 65kg