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

[cdowgs]

some rest day!,
differently rest day tomoz,

AM
for time of:

-9pull-ups
-15thrusters @40kg
-21 SDLHP @40kg
-run 400
-12:48-

PM
For time of:
Burpee 10-1
deadlift 1-10 (males 100kg/females 70kg)
-8:27-

thanks Rob for these two great work outs!

[cdowgs]

AM

10 Rounds for time:
- 10 DB Snatches (Per arm) 15/10Kg
- 10 Push ups
- 10 Swings 24/16Kg
-16:48-

felt the DB snatches in the left arm

PM

3 rounds for time of:
-10 burpees
row 200
-20 push ups
row 200
-30 squats
-10:20-
when looked at the clock on the start of my final round was trying to push for a time under 10:00
next time i guess

[cdowgs]

AM

Five Rounds
50 Double Under
Run 600m
Row 200m
-27:59-

all though i done SU for @ 150 skips but done as many DU
as i could during the 150 skips, usually getting 20 DU out during the 150 SU
"Du are getting better all the time"

[Rob]

Going really well with your training Corey. Some great times you are posting!!! Double unders come eventually and like you said you are getting better each time. Keep plugging away like your doing. great work

[cdowgs]

AM

Run 5km for time
-27:30-

PM
Back Squats
3,3,3,3,1
100, 110, 115, 117, 120

Dead Lift
3,3,3,3,3
110. 120, 125, 130, 135

practice row tech

[cdowgs]

AM

3 Rounds for time of!

-40 squats
-20 push ups
-10 wall ball
-1 sand bag ramp run. (males 2 sand bags females 1 sand bag)
-As Rx'd 14:37-

trained @ CrossFit Norwest this morning

PM

21-15-9 reps, for time:

Clean 60kg
Ring Dips
-9:58-
scaled to 50kg

[cdowgs]

AM

4 rounds for time of:
-5 dead lifts @ 120kg
-10 burpees
-20 sit ups
-1 rope climb
-run 200
-12:53-

PM

CrossFit total
.Back squat
-120-
failed -130-
. streaked press
- 62.5-
failed -65-
.Deadlift
-150-

CrossFit total
-120+62.5+150 total=332.5-

[cdowgs]

AM

5 Rounds for time of:
- 15 Hang Power Snatches 40/20Kg
- 20 Box jumps
-11:28-

PM

5 Round for time of:
-9 burpees
-row 200
-15 SDLHP @40kg
-21 KB swing @24kg
-row 400
-29:59-
had about 30 meters between where was doing swing etc and rower, which consisted of going up two flights of stairs.
Me legs are gassed!

[cdowgs]

AM

"Chipper"
For time:
- 10 Burpee's
- 20 Sit ups
- 30 Swings 24Kg
- 40 Push ups
- 100 Squats
- 40 Push ups
- 30 Swings 24Kg
- 20 Sit ups
- 10 Burpee's
-9:52-
5 min's rest, then
Tabata squats
score 15
holding half squat during the 10seconds rest

PM
Rowing efforts
4 rounds of
-row 400
rest 2mins
1-1.55
2-1.53.1
3-1.52.7
4-1.51.5

was manly concentrating on tech.



PM

[Tom]

Mate you knocked that Chipper out bloody FAST! good work Cdowg!