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

[Nick Dunn]

30 JULY 2010

06.00

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
7 Thrusters 60kg
7 Knees to elbows
7 Deadlift 110kg
7 Burpees
7 Kettlebell swings 32kg
7 Pull-ups

40min cutt off

Substituted; HSPU - 25kg plate, Thruster - 40kg, KB Swings - 24kg


Time - DNF (5 rounds + 5 HSPU)

[Nick Dunn]

31 JULY 2010

08.00

5 Rounds

12 Push Press 60kg
20 Box Jumps

REST 5mins

30- 20-10 Reps For Time of:

Cleans (squat) 40kg
Double Unders

Substituted; Push Press - 45kg

Time - 44.25 (17.47 - 5min rest - 21.38)

[Nick Dunn]

2 AUGUST 2010

06.00

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

30-35-37.5-40-40(f)

Max - 40kg


3 rounds for time:

10 snatch (squat snatch) 20kg (1/2 your max press weight)
10 burpees
300m kettlebell run 16kg

Time - 11.22

[Nick Dunn]

5 August 2010

06.00

[A]

Northeast Regional Event 1 (USA)

Three rounds, 21-15-9 reps, for time of:

60kg Overhead squat
Chest to bar pull-ups

Substituted; OHS - 40kg

Time - 12.27

[B]

As many points as possible out of 600 (60sec x's 10 = 10mins and 600points. 1 point = 1 sec. Perform prone hold 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.

Total - 370

[Nick Dunn]

6 AUGUST 2010

06.00

[A]

South Central Regional Event 4 (USA)

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

Substituted; Muscle Ups - Bar Muscle Ups, HSPU - 25kg plate, Squat Clean - 50kg

Time 11.23

[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.

Total - 2 Rounds (with Morney)

[Nick Dunn]

7 AUGUST 2010

08.00

TEAM MURPH

In pairs (teams can mixed or single sex)

800m run 20kg plate
100 pull ups
200 push ups
300 squats
800m run 20kg plate

Each member will run each 800m holding their respective weight
Members do not have to run together but 1st member back from the run can not start until 2nd member (slower runner) returns
One member working at at time
Each pair has to total 100, 200, 300 movements NOT perform that number each

Substituted; Group of Three, Pull Ups - 125, Push Ups - 250, Squats - 375


Time - 27.58 (with Morney & Pauline)

[Nick Dunn]

9 AUGUST 2010

06.00

[A]

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

Max - 100kg

[B]

Complete as many rounds in 12 minutes as you can of:

5 Front squat 70kg (70% 1RM)
10 Chest to bar Pull-ups
20 Double-unders

Total - 3 rounds

[Nick Dunn]

11 AUGUST 2010

06.00

[A]

15 rounds for time of:

5 Pull-ups
10 Push-ups
15 Squats

Time - 19.19

REST 10mins

[B]

8 rounds for time of:

5 pull ups
10 push ups
15 squats

* aim is to perform part [B] faster than half the time of part [A] (9.39)

Time - 10.46

[Nick Dunn]

12 AUGUST 2010

06.00

In teams of 2 perform as many reps as possible

[A] 7mins

Ground to overhead any how 60kg

rest 1 min

[B] 7mins

Burpees

rest 1 min

[C] 7mins

30 kettlebell swings 32kg
20 wall ball
10 "games" push ups

Only one member to work at time. Tally all reps and add total. Final triplet of exercises, 1 rounds equals 60 reps.

Substituted; Ground to Overhead - 50kg, KB Swings - 24kg

Total - 337 (A-52 B-124 C-161) (w/ Antonio)

[Nick Dunn]

13 AUGUST 2010

06.00

[A]

"Elizabeth"

21-15-9 reps of:

Clean 60kg (squat cleans)
Ring dips

Substituted; Clean - 50kg

Time - 13.00

[B]

Relay race 600m, 400m, 200m + 300 (1 lap + ramp) in your team

* In teams of two, individually run 600m, tag your mate, they run 600m, they tag you, you run 400 and so on until you have both run 200m. Instead of finishing at 200m you BOTH run the 300m course to finish.

Time - 8.05 (w/ John)