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

[Nick Dunn]

3 SEPTEMBER 2010*

06.00

[A]

Complete as many rounds in 15 minutes as you can of:

5 Push jerk 20kg DB
7 Box jumps


Substituted; Push Jerk - 20kg DB left arm only

Total - 11 rounds + 4 reps

[B]

Tabata burpees

Total - 27

*right hand in plaster

[Nick Dunn]

4 SEPTEMBER 2010*

06.00

10km Run

Time - 42.15


*right hand in plaster

[Nick Dunn]

6 SEPTEMBER 2010*

06.00

[A]

3 cleans 85kg
200m run
21 swings 32kg
200m run
42 burpees
200m run
21 thrusters 32kg
200m run
3 cleans 85kg

Substituted; Cleans - 40kg (left arm only), KB Swings - 16kg (left arm only), Thruster - 16kg KB (left arm only)

Time - 17.07

as soon as you finish part A

[B]

You have 3mins to lift a 1 rep for max weight from shoulder to overhead (racks) to be used. You must strip your clean bar and use that

Max - 30kg BB (left arm only)

*right hand in plaster

[Nick Dunn]

8 SEPTEMBER 2010*

06.00

Walking lunge 30m
21 Pull-ups
21 Sit-ups
Walking lunge 30m
18 Pull-ups
18 Sit-ups
Walking lunge 30m
15 Pull-ups
15 Sit-ups
Walking lunge 30m
12 Pull-ups
12 Sit-ups
Walking lunge 30m
9 Pull-ups
9 Sit-ups
Walking Lunge 30m
6 Pull-ups
6 Sit-ups

Substituted; Pull Ups - Right Hand: only index and middle fingers gripping bar

Time - 21.20

*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

9 SEPTEMBER 2010*

06.00

"Johnson"

Complete as many rounds in 20 minutes as you can of:

9 Deadlift 110kg
8 Muscle-ups
9 Squat clean 70kg

Substituted; Deadlift - 40kg (right hand: thumb and index gripping only), Muscle Ups - 4 Pull Ups + 4 Push Ups, Squat Cleans - 30kg (left arm only)

Total - 1 round + 15 reps

*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

11 SEPTEMBER 2010*

08.00

Five rounds for time of:

15 Thrusters 60kg
Run 400 meters

Substituted; Thruster - 25kg BB (bar held in open hand)

Time 23.08

*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

13 SEPTEMBER 2010*

06.00

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 10kg, 3m target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "change", the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Substituted - Wall Ball - 5kg ball (left arm only), SDLHP - 20kg BB, Push Press - 20kg BB

Total - 261

*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

15 SEPTEMBER 2010*

06.00

For 20 minutes:

Run 400 meters
Rest precisely the time of the previous run

Distance - 2800m (7 rounds)


*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

16 SEPTEMBER 2010*

06.00

Back Squat

1-10-1-20-1-30 reps

* 1 rep = (x)kg's, 10 reps = (x)kg's, 1 rep = (x)kg's, 20 reps (x)kg's etc......... add weights for total

Total - 465kg (80-60-100-60-105-60)


*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

17 SEPTEMBER 2010*

06.00

[A]

Hang Power Snatch 3-3-3-1-1-1

25-25-25-27.5-30-30 (left arm only)

3RM - 25kg
1RM - 30kg

Rest 5:00

[B]

“Helen”

3 Rounds for Time:

400M Run
21 Swings 24kg
12 Pull ups

Substituted; Swings - 16kg (left arm only) Pull Ups - Right Hand: only index and middle fingers gripping bar

Time - 11.43


*Right hand fracture - ring and little fingers buddy taped