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

[Tom]

Five Rounds For Time of:

9 Handstand Push Ups
15 Ring Dips
21 Thrusters 40kg
Run 200m
-32:40-

That looks brutal mate, where did you do this?

[cdowgs]

. Heavy Fran

15-12-9 for time:
-Thrusters 60kg
-Weighted Pull Ups 20kg
the last set of pull up's could only do one at a time, which i was jumping of the ground each time.

"tough wod"
-18:04 as Rx'd.-

. Boxing class in the evening

[cdowgs]

5 Rounds for time:
- 15 MB Cleans
- 21 Burpee's
-12:37-

[cdowgs]

3 Rounds for time:

- 50 Squats

Run 200m

- 15 Snatches @40kg

Run 400m

- 20 Push ups

Run 800
-27:00-

[cdowgs]

Workout 1

For time:
• 80m Tyre Flip (180kg/ 80kg)
• 500m Row
• 2 laps ramp walk Farmers Carry (24kg/16kg)
-11:05- as Rx's

Tyreflip:
2.10
Row:
3.39
Farmers Carry:
5.13

Workout 2

3 rounds for time:
• 21 Wall ball shots (9kg/ 5kg)
• 15 Pullups (males chest to bar, females chin to bar)
• 9 Burpees
-8:48- as Rx's

Wallball Chins Burpee
1 0.44 0.42 0.32
2 1.17 0.59 0.36
3 1.46 1.43 0.26

[cdowgs]

Front Squat
3, 3, 3, 3, 3
90, 95, 100, 105, 107.5

[Tom]

Shit mate, 107.5 is sick weight on a front squat! Good work c-dowg.

[cdowgs]

3 round's for time of:

-30 swings @24kg
-30 squats
-30 push-up's
run 200

-12:30-

[cdowgs]

AMRAP
-20-
-5 thrusters
-7 hang power cleans
-10 SDHP
-10 rounds, 5x thrusters, 7x hang power cleans

[cdowgs]

boxing class
wearing weighted vest-10kg