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

[cdowgs]

AM

For time of:
-75 ring dips

*On the minute every minute 3 KB swings 24kg until completed all 75 ring dips.
-9 flat-

PM

For Time of:

- 7 Clean + Jerk @ 60kg
Run 400m
- 5 Clean + Jerk
Run 800m
- 3 Clean + Jerk
Run 1200m

-12:37-
disappointed with that effort.

[cdowgs]

AM

For time of:
-30 OHS @60KG
-5:24-

AMRAP in 12mins
Run 200m
- 10 DL @ 80kg
- 10 Clapping Push Ups
- 10 MB Cleans
-5 ROUNDS-

PM

For time of:
18 power clean n jerk @50kg
3 Thrusters @50kg
15 power clean n jerk @50kg
6 thrusters @50kg
12 power clean n jerk @50kg
9 thrusters @50kg
-8:04-

[cdowgs]

'NASTY GIRLS' @CFX
-9 flat-

no walk in the park thats for sure, literally nasty!

[cdowgs]

AM

*Technique and Skill acquisition
air squats
narrow stance air squat
front squat
OH Squat

-Burgan warm up

Hang power clean 70-90% of 1RM
1/1/1/1/1
55/60/60/65/70

Power clean 70-90% of 1RM
60/60/65/70/75

rest 5 mins

for time of
-100 jump squats
-3:37-

[cdowgs]

AM

For Time
30 - 25 - 20 - 15 - 10 - 5
- Bench Press 60kg
- Swing 32kg
10 Box Jumps*

*At the end of each "Couplet", perform 10 Box Jumps before moving back to the bench in the next round.

Team Corey and Ben
22:something i think
tough WOD any how

PM

For time of:
Run 800
-5 box jumps
Run 600
-10 box jumps
Run 400
-15 box jumps
Run 200
-20 box jumps
-11:10-

[cdowgs]

AM

For Time of:

21 - 18 - 15 - 12 - 9 - 6 - 3
- SDLHP @40/30Kg
- Push Press or Push Jerk @ 40/30Kg
-10:52-

disappointing effort

PM

5 rounds for time of:
-30 double unders
-15 thrusters @40
-30 SDLHP @40
-32:14-

Really do suck at Double unders.

Late PM
3+ hours after todays WOD
tech
HSPU
mucel ups
O'lifting

squat Cleans
1/1/1/1/1
70/70/80(F)/80(F)/80(F) head wasn't in i

[cdowgs]

AM

For Time of:

50 - 40 - 30 - 20 - 10
- Push Up
- Squat
Run 200m
-12:18-

chest blow out

PM

CrossFIT TOTAL
Dead Lift: 167.5kg PR
Back Squat: 150kg PR
strict press: 57.5kg
-375-

Fond another kink in the armor (strict press)

[cdowgs]

AM
for time of
Run 1.8k
-6:30-

Rest 5mins
then

Unilateral Conditioning
AMRAP in 12min
- 5 Right Arm DB Thrusters @ 15/10Kg
- 5 Left Arm DB Snatch @ 15/10Kg
- 5 Left Arm DB Thrusters
- 5 Right Arm DB Snatch
-11 rounds-

PM

Di-a-Fran-a-Beth
-21 Dead lifts @100kg
-21 HSPU
-15 THRUSTERS @40
-15 chest to bar pull ups
-9 Squat cleans @60
-9 ring dips
-10:52 Rx'd-
pretty sure that was my time

took me so long to Get the last HSPU, kept getting stuck on my head.

[cdowgs]

AM

For time of:
-50 thrusters @20kg
-25 KB swings @32kg
-50 box jumps
Run 600 carrying 2x sand bags
included in the 600m was a 150m ramp run
-9:06-

PM

Endurance
Tabata
Run
20:10x20
-1.5km-

[cdowgs]

AM

Tempo 80%
Run 2k

rest 5mins
then

Team of Two
Matt A
Corey pittz

five rounds for time of:
-15 behind head jerks
-15 burpees
-16:39-

PM

10-8-6-4-2 reps of:
thrusters @ 60kg
done Simultaneously with
50-40-30-20-10 reps of:
Double unders
-12:29-
f*#king double unders

rest then
5 round for time of:
-10 pull ups
-10 ring dips
-8:09-

rest then

3 rounds for MAX holds:
Hand stands
-57secs/1min/1min-
ellbows blow out before anything