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

by **cdowgs** » Fri Jun 26, 2009 7:56 pm

Wednesday, June 24, 2009
3 Rounds for time

9 Muscle Ups
15 OHS 40kg
21 Box Jumps
Run 600m
21:37

by **cdowgs** » Fri Jun 26, 2009 7:58 pm

Tuesday, June 23, 2009
Five Rounds for time of:

30 Double Unders
5 Clean & Jerk 80kg
200m Run
-17:05-

by **cdowgs** » Fri Jun 26, 2009 8:00 pm

Monday, June 22, 2009
Deadlift

3,3,3,3,3.
105/110/115/120/120

3 min rest between sets

by **cdowgs** » Fri Jun 26, 2009 8:02 pm

Thursday, June 18, 2009
As many rounds in 20 minutes of:

200m run
50 double unders

-8 rounds 200run, 90 SU-

by **cdowgs** » Fri Jun 26, 2009 8:06 pm

19 JUNE 2009

For time of:
? ?
-21 OHS 40kg ? ?
-42 pullups ? ?
-15 OHS 40kg ?
?-30 pull ups ? ?
-9 OHS 40kg ? ?
-18 pullups

-13:47 -

by **cdowgs** » Sat Jun 27, 2009 8:28 am

"Barbara"

Five rounds, each for time of:
-20 Pull-ups?
-30 Push-ups?-
40 Sit-ups?
-50 Squats
Rest precisely three minutes between each round.
-39min 30-

by **cdowgs** » Sat Jun 27, 2009 4:33 pm

Nasty Girls

Three Rounds

-50 Squats
-7 Muscle Ups
-10 Hang Power Cleans 60kg

-13:40-

by **cdowgs** » Sun Jun 28, 2009 1:47 pm

Five Rounds For Time of:

9 Handstand Push Ups
15 Ring Dips
21 Thrusters 40kg
Run 200m

-32:40-

by **cdowgs** » Tue Jun 30, 2009 1:10 pm

am: 4.5km run- for time: 24min's

pm: Over Head Squat
50, 55, 60, 65, 70

hat to take the bar off a stand for the last set

Corey's training log