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

[cdowgs]

AM

For time of:

Run 5km
-23:01-

PM

-21 Box jumps
-21 push ups
-50 squats
run 200
-15 box jumps
-15 push ups
-25 squats
run 400
-09 box jumps
-09 push ups
-12 squats
run 800
-8:27-

[cdowgs]

AM

21 - 15 - 9 for

- Deadlift 100/70Kg
- Pistol Squat (per leg)
- HSPU
-17 flat- As Rx'd
*HSPU to one weight plat
*left leg squats to Med Ball

my left leg sucks

PM

for time of:
swim 800
-13:57-
then
CFNW WOD
Weighted pull-ups
1-1-1-1-1-1-1 reps
10kg-12.5kg-15kg-17.5kg-20kg-25kg-30kg
chest to bar
failed on 30kg

[cdowgs]

AM

Plyometrics

5 Rounds for time of:
- 20 Jumping Lunges
- 20 Clapping Push ups
- 20 Box Jumps
-14:33-

PM

with a continuous
for time of:

50-40-30-20-10
-10kg OH walking lunges
-sit ups
rest 3 minutes
3 rounds of:
-21 thrusters @40kg
-15 hang power snatches @40kg
-9 OHS @40kg
-28:49-

[cdowgs]

Wounded Warrior @CFX

AMRAP IN 10 mints
-4 THrusters @40kg
-8 SDLHP @40kg
-12 KB Swings @24kg
-7rounds-
Rx'd

[cdowgs]

AM

for time of:
swim 1k
-15:32-

PM

Workout Two
of Wounded Warrior games

21 – 15 – 9 for time:
Pull ups
Power clean and jerk 40kg (25kg)
Run 200m
-9:47-
think i was sort on a few of the pull up reps
(chest wasn't fully to bar every rep)


general Olympic lifting tech

[cdowgs]

AM

General Olympic lifting tech

PM

5 ROUNDS FOR TIME OF:
Run 400
-30 bxjumps
-20 burpees
-25:30-

was trying to push sub 25 but was gassed on the last lot of burpees, done at lest 30 reps as some of me reps didn't count

[cdowgs]

AM

General Olympic lifting tech

PM

5 ROUNDS FOR TIME OF:
Run 400
-30 boxjumps
-20 burpees
-25:30-

was trying to push sub 25 but was gassed on the last lot of burpees, done at lest 30 reps as some of me reps didn't count

[cdowgs]

AM

boxing class

then

For time of:
2 Front Squats 60 (40)
10 Push Jerk 60 (40)
Run 400m
4 Front Squats 60 (40)
8 Push Jerk 60 (40)
Run 400m
6 Front Squats 60 (40)
6 Push Jerk 60 (40)
21 Burpee
8 Front Squats 60 (40)
4 Push Jerk 60 (40)
Run 400m
10 Front Squats 60 (40)
2 Push Jerk 60 (40)
Run 400m
-12:24-
Rx'd

[cdowgs]

@ CFNorwest

3 round for time of:
Row 1000m
-20 burpees
-16 flat-

[cdowgs]

CrossFit running endurance cert

WOD
on the min every min run 10 meters
1st min run 10m, 2nd min run 2x 10m, 3rd min run 3x 10m and so on
(run 10m= run 10m, 2x 10m run = run 10m touch the mark with one foot past the mark then run back and so on)
-19th min-
as Rx'd

day 10 of push up challange-10 push ups