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

[Mattyb]

Three rounds for time of:
60 seconds L-sit
20kg Good mornings, 30 reps
60 sit-ups
16/12kg KB swings, 30 reps
Back Extensions, 30 reps

time 34.09

[Mattyb]

"Nutts"

For time:
10 Handstand push-ups
115kg Deadlift, 15 reps
25 Box jumps
50 Pull-ups
100 Wallball shots
200 Double-unders
Run 400 meters with a 45lb plate

time 25.34

[Mattyb]

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
60kg Thruster, 7 reps
7 Knees to elbows
100kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32kg
7 Pull-ups

6 rounds + 10,, DNF 40min time limit

[Mattyb]

Shoulder Press 5-5-5-5-5 reps

65kg
failed 67.5kg 2 times got 3 reps out twice

followed by
1/2 your max press weight snatch 10reps (squat snatch)
10 burpees
300m 16kg kettlebell run
3rounds

35kg ..... time 11.05

[Mattyb]

4 by 800m runs on the 10mins.
Each 10mins will be broken into 2 lots of 5mins.
1st set of 5mins will involve the 800m run, whatever time is left out of the 5mins perform max push ups. ie if it takes you 3mins to run 800 you have 2mins to perform max push ups.
The amount of push ups performed will come off the run score. The remainder of time after 5mins is rest until 10mins to start the next interval.

RD1. time 2.12, p/ups 82, score 0.50
RD2. time 2.24, p/ups 60, score 1.24
RD3. time 2.24, p/ups 52, score 1.32
RD4. time 2.30, p/ups 46, score 1.44

[Mattyb]

@ 40kg

3r Clean
3r Squat snatch
3r Clean and Jerk
3r OHS

@ 50kg

3r Clean
3r Squat snatch
3r Clean and Jerk
3r OHS

@ 55kg

3r Squat snatch
3r OHS

@ 60kg

3r Squat snatch
3r OHS

[Mattyb]

Northeast Regional Event 1 (USA)

Three rounds, 21-15- and 9 reps, for time of:
60kg Overhead squat
Chest to bar pull-ups

time 18.34 (worst performance ive put in for while, horrid prep and effort, very dissapointed)

[B]

As many points as possible out of 600 (60sec x's 10 = 10mins and 600points. 1 point = 1 sec. Perform prone hold, bridge, plank.... Whatever you'd like to call it for as many points from 600 (10mins).

Each time you drop or take a knee count the seconds you are resting and subtract from 600.

Score 450

[Mattyb]

[A]

For time:
10 Muscle-ups
15 Handstand push-ups
70kg Squat clean, 20 reps
Run 600 meters

time 11.57

[B]

In teams of two perform as many rounds as possible in 10mins of 'Fran'.
Teams can be mixed, males lift 40kg, females lift 30kgs, or single sex teams. Only one person working at a time.

90 reps for 1 complete round of Fran. Tally total rounds and partial rounds by a rep count.

score 2+55

[Mattyb]

[A]
10min to reach 1rm front squat (after warm up)

100kg.. 12kg heavier than previous

[B]
Complete as many rounds in 12 minutes as you can of:
70% 1rm Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

@70kg .. score 6+1

[Mattyb]

Deadlift 5-5-5-5-5 reps

100
120
130
140
150