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

[cdowgs]

AM

3 rounds for time of:
- 50 Squats
Run 200m
- 10 High hang power Snatches @20/40kg
Run 400m
- 15 Push press @20/40kg
Run 800m
-24:06-

PM

*Day 93 of push up challenge
-93 push ups-

[cdowgs]

AM

*Day 94 of push up challenge
-94 push ups-

PM

For time of:
-150 KB swings @24Kg
penalty: 10 squats every time you let go of the bell.
-9:05-

[cdowgs]

*Day 99 of push up challenge
-194 push ups-
hate to make up for christmas day for got to do push up, never again will i forget, pain full

2 days of my my week of rest and recovery, and im back in the game.
just been stretching heaps and still doing my push ups

[cdowgs]

AM

Endurance:
3.5km TT
-15:10-

Day 100 of push up challenge
100 push ups for time
-4:30-
chest to ground and full extension every rep.

good to be back after a week of rest and stretching!

PM

For time of:

-1 Tyre flip @80/150kg
-2 box jumps (you use tyre as the box)
-2 Tyre flips @80/150kg
-4 box jumps (you use tyre as the box)
-3 Tyre flips @80/150kg
-6 box jumps (you use tyre as the box)
-4 Tyre flips @80/150kg
-8 box jumps (you use tyre as the box)
-5 Tyre flips @80/150kg
-10 box jumps (you use tyre as the box)
-3:30-
As Rx'd 62cm box for box jumps

[cdowgs]

AM

*Metcon
For time of:
Run 200m
-20 Burpees
Run 400m
-15 pull ups
Run 600m
-10 Burpees
Run 800m
-5 pull ups
-13:30-

PM

*Front Squat
3/3/3/3/3

60kg/80kg/95kg/100kg/102.5kg (failed on 3rd rep)

[cdowgs]

AM

Diane

21-15-9 reps, for time of:
-Deadlift @100kg
-HSPU
-8:04-

PM

Push Jerk
60kg/40kg/20kg
-23/62/262-

[cdowgs]

For time of:
-9 pull ups
-15 burpees
-21 KB swings @16/24kg
1-10 thrusters @30/40kg
Simultaneously with
10-1 OHS @30/40kg
-21 KB swings @16/24kg
-15 burpees
-9 pull ups
-19:50-

pm

DEATH BY 10 METERS (on sand)
-16th round-

and i thought it was had on land

[cdowgs]

AM

For time of:

Row/Run 1000m
-10 Double unders
Row/Run 800m
-20 Double unders
Row/Run 600m
-30 Double unders
Row/Run 400m
-40 Double unders
Row/Run 200m
-50 Double unders
-20:20-
really suck at double unders

PM
30min's
Olympic tech

[cdowgs]

EARLT AM

5 TT
-24:35-
the worst 5K TT i think i have run for a bloody long time,
no excuses really !

PM

Flight Gone Bad
four rounds as follows
-Double Under 24/23/18/20
-Pull ups 15/15/15/13
-Ring Dips 17/17/13/10
-Thrusters 29/30/17/22

done the above exercise rather the the exercise posted in to days WOD, to work on my weakness.
fuck my double under suck

[cdowgs]

AM

48km Cycle
-1hour and 44mins-

Good to get back on the bike and turn the legs over

PM

With a continuous running clock:
Preform 1 power clean @30/40kg on the first minute, 2 KB swing 16/24kg on the second, 3 power cleans on the third, 4 KB swings on the fourth and so on, until you can not perform any more/can not complete the required reps in the minute allowed
-18th minute-

cleaning from the ground is so much slower the hang, there what go me.