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

[Mattyb]

5 Rounds for Time:

10 toes to bar

15 Push Press 40kg

20 Kettle Bell Swings

1 lap of ramp

time 18.07

[Mattyb]

5km run

time 22.00

Ten rounds for time of:
60kg Deadlift, 15 reps
15 push-ups

time 13.51

5,4,3,2,1,2,3,4,5

DL
KB swings 32kg
Burpies

8.40 or so forgot exact time

[Mattyb]

930am

Three rounds for time of:

30 Double-unders
25 L-pull-ups (sub 1 Normal pull up + 1 knee to elbow)
24/16kg kettle bell Squat clean, 20 reps

Time 29.23

5pm

3 rounds for time

6 ring dips
12 squat snatchs
18 toes to bar

21.53

[Mattyb]

3 rounds for time

10 clean and jerk @ 60/40kg
15 ring dips
20 kettle bell swings @24/16

time 14.32

thank fuk rest day tomoz much needed

[Mattyb]

Weighted pull-ups 1-1-1-1-1-1-1 reps

30kg max

1 Rounds for Time:

50 squats

50 meter Bear Crawl (3 laps of gym)

50 Kettle Bell Snatches 25 each arm 16kg.

time 3.03

[Mattyb]

WOD

Complete as many rounds in 20 minutes as you can of:
15 Superman
15 Knees to elbows
40/30kgOverhead squat, 15 reps

Post total reps to forum (45reps per round).

265 reps

[Mattyb]

Hit the piss hard last night pretty dissapointed in myself since I said I wud lay off it for a while. Blaming rob really for cancelling sunday training sessions. Think I am not reaching my max crossfit potential because of my drinking factor so once I am mentally strong to say no to alcohol I shud see better improvments in my work output.

Hung over all day and wasted my day off but managed to do a painful 15km bike ride and spa session afterwards at gym

[Mattyb]

"Murph"

For time:
1.6kmRun
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

*leader board workouts to be done UNPARTITIONED!!!!

time 42.23

[Mattyb]

930

Dead Lift 130kg max

1700

bit of skill work -
butterfly p/ups
L sit
monkey bars

3k row broken down into 500m, pace <2mins

[Mattyb]

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

7HSPU +14PU = 21