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

[cdowgs]

AM

Run 5 km for time
-25.20-

PM

or time of:

- 100 Squats
-5 MU's
- 75 Squats
-5 MU's
- 50 Squats
-5 MU's
- 25 Squats
-5 MU's
-8:29-

[cdowgs]

AM @CFX

Box Jumps 10/10/09/09/08/08/07/07
Pushups 18/17/16/16/15/15//16
GHD Situps 10/9/7/7/7/8/5/6
Squat 17/17/16/17/17/15/15/15

low Total
43
total
380

PM
warm-up
1.6k run
3 rounds of
-8 push ups
-8 OHS (broom stick)
-8 Sit ups
-8 dips
WOD
100 Burpees for time:
-7:12-

[cdowgs]

AM @ CF Norwest

RANDY
-75 snatches @40kg
-9mins flat- As Rx'd

that was tough,
could not have done it in that time if
it wasn't for the encouragement from Rod and the guys
thanks every one
great effort with the presses all, rob your are amazing even with one arm,
unstoppable!!!

PM

boxing class
wearing 10kg weighted vest

[Rob]

That was great this morning! I couldn't believe how fast you went this morning! It didn't even seem like you started and you were done! Made it look easy. Well Done!

[cdowgs]

AM

Tabata squats
20/18/18/17/17/16/16/16

total 138
low total 16

100 Burpee box
jumps for time
-10 flat-

and i thought the 100 burpees for time were h ard whe
n i done them the other night

PM

PM
WOD
for time of:

200row
10 push up
200row
10 push up/10 squats
200 row
10 push up/10 squats/10 sit ups
200 row
10 push up/10 squats/10 sit ups/10 KBswings
200 row
10 push up/10 squats/10 sit ups/10 KBswings
200 row
10 push up/10 squats/10 sit ups
200 row
10 push up/10 squats
200 row
10 push up
200 row
-13:12-

for time of
50/40/30/20/10
-DU
-Sit Ups
-8:23-

[cdowgs]

AM

5 Rounds for time
- 10 Burpee's
- 15 Swings
- 20 Squats
- 20 Thrusters 40Kg
-19:17-

[cdowgs]

AM

Four rounds
for time of:

Run 400 meters
-50 Squats
-11:30-

[cdowgs]

AM

In memory of Luke Worsley 1981- 2007

Five Rounds For Time of:

9 Handstand Push Ups
15 Ring Dips
21 Thrusters 40kg
Run 200m
-24 flat- As Rx'd apart from HSPU used bands
was pretty happy with that time, especially seen as i have felt like i have been having a shitter the past 2 day's!
well think that time was ok any ways

PM

Fran
21-15-09
thrusters 40kg
pull-ups
-5 flat-

[cdowgs]

AM

On the min every min for 20 mins do the following

- 1 Muscle up

- 2 Burpee's

- 3 MB Cleans

- 4 Swings 24/16Kg

[cdowgs]

AM

On the min every min for 20 mins do the following

- 1 Muscle up

- 2 Burpee's

- 3 MB Cleans

- 4 Swings 24/16Kg

PM

3 rounds for time of:
-5 muscle ups
-10 hang power snatch
-15 OHS
20 wall ball throws
-1 rope climb
run 200
-14:02-