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

[Mattyb]

WOD
TABATA

20 sec work 10 sec rest 8 intervals each exercise. 1min rest between exercises. Counting max (all) reps

pull ups
push ups
sit ups
squats

Total - 369

[Mattyb]

Tabata

push press 40kg
DU
burpees
row calories

Total - 272

[Mattyb]

WOD
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

time 19.26

[Mattyb]

WOD

For time:
10 KB Clean & Jerks
1 Weighted pull-up
9 KB Clean & Jerks
2 Weighted pull-ups
8 KB Clean & Jerks
3 Weighted pull-ups
7 KB Clean & Jerks
4 Weighted pull-ups
6 KB Clean & Jerks
5 Weighted pull-ups
5 KB Clean & Jerks
6 Weighted pull-ups
4 KB Clean & Jerks
7 Weighted pull-ups
3 KB Clean & Jerks
8 Weighted pull-ups
2 KB Clean & Jerks
9 Weighted pull-ups
1 KB Clean & Jerks
10 Weighted pull-ups

used 16kg KB's time 22.33

[Mattyb]

500m row
150 DU
50 burpees

time 10,14

beat Dane when he was 12 burpees infront

[Mattyb]

"DT" @ 60kg

5 rounds
12 DL
9 HPC
6 Push Jerk

time 14.45

Nasty Girls

3 rounds
50 air squats
7 muscle ups
10 HPC 60kg

time 10.46

[Mattyb]

21, 15, 9
Push press 50kg
24kb swings
250m run + 50m broad jumps

time 16.34

[Mattyb]

3 rounds in 15 min

30 DL @ 80kg
30 12ft wall balls

DNF by 5 wall balls


AMRAP in 10

5 C&J @ 60kg
10 burpees

result 6 rounds 14 reps

[Mattyb]

"McGhee"

Complete as many rounds in 30 minutes as you can of:
125/85kg Deadlift, 5 reps
13 Push-ups
9 Box jumps box

10 rounds + 8 push ups

[Mattyb]

Bench press

12r @ 60
8r @ 80
3r @ 90
3r @ 90
2r @ 90

Cleans

9r @ 20
6r @ 40
3r @ 60

Snatch

2r @ 40kg

C&J

3r @ 60 x 3

isolated bicep curls

10r @ 30kg x 3