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

[GillianS25]

WOD
Seven rounds for time of:
10 Handstand push-ups - subbed for 30kg strict press
20 kg dumbell/kb Squat clean, 10 reps - used 24kg kettlebell
10 L-pull-ups - subbed 20 pullups / 20 toes to bar

This WOD looked alot easier on paper than doing it, hands were pretty wrecked from last nights deadlifts. Doing toes to bar killed.

Managed to get out 5 rounds + 50 in the 40 minute time cap- but definately knees to elbows is something I'm gonna have to work on.

[Dan]

What is seriously impressive is you continue to smash WODS whilst not having eaten since Thursday lunchtime.

[GillianS25]

Hahaha! Oh I kept forgetting to log it on here. I log it in my book here, but keep forgetting to put it online hang on

[GillianS25]

WOD

Five rounds for time of:
5 Muscle-ups
60kg Power clean, 10 reps
Run 200 meters

Subbed 5 muscle ups for 10 ring dips / 10 pullups each round, power cleans at 40kg. This was definately a challenging WOD, but I I'm happy the way everything is coming along especially with the ring dips and the pullups on all 3 bands! Just gotta keep chipping away at the running as well

Time: 23.27

[GillianS25]

"Eva"

Five rounds for time of:
Run 800 meters
32kg Kettlebell swing, 30 reps
30 Pull-ups

What a workout! This definately is a tough WOD, between the 800m runs, the kettlebell swings and the pullups. I did the 800m run for the first 3 rounds, the my back really started to play up, so subbed a row for the last 2 rounds, but I did the kettlebell as rx'd at 24kg, and the pullups using bands. First time doing 24kg kettlebell swings tonight and man they were tough, but I'm so stoked I got through all 150 of them!!

Time: 48.49

Til we meet again EVA!

[GillianS25]

Clean and Jerk 1-1-1-1-1-1-1 reps

NEW PB - 60kg - 62.5kg (FAILED)- was feeling way to fatigued to get that bar up one last time]

Also did the 5km "Crossfit Norwest Course" today with Kat and Susie, thank you so much guys for running this with and for pushing me through til the end and not letting me give up!!

Time: 56.42

[GillianS25]

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Subbed double unders for 3x single skips- I can get 1 or 2 double unders out in a row, but just can't keep the rhythm up, something I'm gonna have to work on. Really happy with todays time- my skipping is getting quicker and better and so are my situps

Time: 11:10

[GillianS25]

6 Thrusters on the min 50/30kg ... Continue on the minute until you fail, or reach 10 min/60 reps

Rest 10 min

100 push ups for time

Really enjoyed this WOD- did the WOD as rxd and was the only person in the 1830 session to finish. Really stoked I was able to get through all 60 thrusters

100 push ups for time- I promised myself I would do this in under 5min- my time- 4.59!!!

[GillianS25]

Four rounds for time of:
Run 400 meters
50 Squats

Subbed run for 400m row- due to soreness with knees- I had run 2km the day before

Time: 15:42

[GillianS25]

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Subbed Handstand push ups for 30kg strict press, ring dips with band- this strict press I found really challenging, by the last round I was only able to get out 3 or 4 at a time, really worked the shoulders hard! Ring dips are good, they're getting, starting to feel alot stronger

Time: 15:25