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

[cdowgs]

Power clean + jerk
5x1
70kg

WOD
TEAM of 3
MAX tyre flips in 12 minutes
one person on sledgehammer swings
one person on 200m run (car tyre OH) pace setter
one person tyre flip

total flips
-205-

[cdowgs]

A] Power Snatch
5-5-5



B] WOD

5 rounds for MAX reps of:
-Max Rep Body Weight Floor Press
-Max Rep Bent over Bar bell rows 50/30kg
-Max Rep Pushups

* Rest as required between rounds

6-21-35
11-21-27
8-21-25
As Rx'd



C] Midline
-100 Medball Twists 9kg
-30 Overhead Situps 9kg


D] Bonus
-100 Overhead Squats broomstick

[cdowgs]

A] Deadlift
5x5
-130kg-

B] Push press
3-3-3
50-60-70kg

C] 6 rounds for time of:
-6 Thruster 40/20kg
-6 KBS 24/16kg
-6 SDLHP 40/20kg
-As Rx'd 6:53-



D] 4 rounds of:
-10 Floor wipers
-10 Leg raises
-10 Hollow rocks

[cdowgs]

A] Max 6mins of:

-Turkish Get-ups heavy weight
16kg KB
15 reps alternated arms

B] 4 rounds for time:
-12 KBS 24/16kg
-6 KB Press 24/16kg (alternate arms each round)
-15 Burpee
Run 200m
-10:50-
As Rx'd

C] Midline
L-sit
-2x 15 second holds
-1x max hold
max hold after 2x15 second holds
20 seconds

[cdowgs]

AMRAP 12 mins of:
-5 CTB Pull ups
-10 parallet clapping push ups
-15 Hand power clean + Press 40kg
-5 + 14 HPC + P-

[cdowgs]

Clean
1-1-1-1-1-1-1
65-70-75-7.5-80-82.5(F)-82.5kg

WOD
30-20-10 reps for time of:
-Ring dips
-Power cleans 60kg
-8:47-

Midline
3x max hand stand holds
fee standing as much as posible
-1:12
-1:15
-57

[cdowgs]

At CFX

front squat
5-5-5-5-5
80-90-100-100-100kg

3 ROUNDS MAX REPS OF:
box jumps, Double Undress, HSPU

BJ: 20/25/25
DU: 65/60/30 working the goat
HSPU: 9/9/7 Rx’d

[cdowgs]

A] Max in 5mins;:
KB Swings 24/16kg
-105 Rx'd-

B] AMRAP 20mins OF:

-8 Push-ups

-30 Double Unders

-4 Burpee
-10 rounds Rx'd-

PM

Team of 4
WOD
AMRAP 14 minutes of:
Part1 (couplet)
AMRAP 7 minutes of:
-5 tyre flips 180/80kg
-pull ups 16kg/stricted
*straight into:
Part2 (couplet)
-5 KB swings 32/16kg
-5 thrusters 60/18kg
-total rounds-
30

[cdowgs]

A] Max in 5mins:
Pull-ups, gymnastic kip
-48-



B] Six rounds for time of:
-6 Deadlift 75/60kg
-6 Power Clean 75/60kg
-6 Front Squat 75/60kg
-6 Thruster 75/60kg
-25:22-
@ 70kg
Thrusters @ 60kg

C] Midline
100 hollow rocks

PM
12-9-6
-parllet HSPU
-seated box jumps +3 bumper plates
-8:18-

[cdowgs]

Helen
As Rx'd
-9:39-

jerk tech

Midline
Heavy Turkish get ups