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

[cdowgs]

AM

For time of:
‘Merry n Cindy’

-1 round of Merry
Then
5 rounds of Cindy
Then
-1 round of Merry
-10 flat-

left leg pistol squats where to med ball help me from falling on my ass when getting full range

gassed out on pull ups (really got to work on them a lot more)
the last 15 in merry eat my up

[cdowgs]

3 Rounds
- 30 Wall Ball
- 30 Burpee's
-11:13-

TABATA
push ups
low reps-12-
total
- 98-

[cdowgs]

AM

For time
Run 400m
- 50 Squats with 2 x 20Kg Dumbells
Run 400m
- 50 Dumbells Push Up Rows 20Kg
Run 400m
- 50 Dumbell Swings 20Kg
Run 400m
- 50 DB Deadlift High Pulls 20Kg
-18:20-

[cdowgs]

3 rounds for time of:
-30 SDLHP @40kg
-20 burpees
-20 squat cleans@ 40kg
-30 Swings @24kg
-23:35-
Disappointing

[cdowgs]

Max reps in 2 mins for each of the following. 2:1. Rest 4 mins then do the same for 1 min. 1:1.

2min Weighted Air Squat 20Kg Plate
- Rest 1 min
2min Burpee
- Rest 1 min
2 min Ring Push Up
- Rest 1 min
2 min Box Jump
- Rest 1 min
2 min KettleBell Swing @ 24Kg

2min round
weighted air squat -70-
burpees -42-
ring push ups -31-
box jumps -50-
swings -41-
Total
-234-

1min round
weighted air squat -41-
burpees -22-
ring push ups -23-
box jumps -28-
swing -25-
Total
-138-

[cdowgs]

AM

21-15-09 reps for time of

-thrusters 40kg
-pull ups
-KB swings 24kg
Run 400
-12:03-

PM
Skill transfer
-kipping pull up-

Yoga clas

[cdowgs]

for time of
-100 SDLHP
*foul if you let go of bar
-3 burpees

-7mins flat-

[cdowgs]

Reps 10-9-8-7-6-5-4-3-2-1 for time of:
- Push Jerk 60Kg
- Back Squat 60Kg
*Bar started from the ground
-15 flat-

[cdowgs]

For time of:

-15 thruster 50kg

30 Pull-ups

10 Burpees

-12 thruster 50kg

20 Pull-ups

20 Burpees

-9 thruster 50kg

10 Pull-ups

30 Burpees

-6 thruster 50kg
-12:10-

[cdowgs]

-Run 800
then
max reps in 12mins of:
OHS 40kg
*penalty every time you drop the bar
penalty: 5 KB Swings 24kg
-113-
25 KB Swings

REST 10MINS
THEN

-team WOD_
*teams of 2
AMRAP 10mins of:
-Box jumps
Run 200m

the Runner is the pace setter.
One person is on the box jumps while the other person runs 200 then tag 'n' changes over,
accumulate as many box jumps as you can in the 10 minutes time period as a team


Team-Eve & Pitts
*total box jumps
-235-