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

[danni]

Wednesday Oct 28, 09

5k run

Forgot to check time as i left....
Happy i pushed through again. nearly gave up!!

[danni]

Thursday Oct 29, 09

Snatch 1-1-1-1-1-1-1 reps

35kg

Finisher
same weight as Max Snatch -35kg

5x Push Press
200m Run
5xSDHP
200m Run

2mins21

[danni]

Monday Nov 2, 09

5 rounds for time

4 thrusters (60kg)
8 swings
12 burpees
30 double unders

L5 -- 40kg thrusters
24kg k/b swings

31mins12

[danni]

Wednesday Nov 4, 09

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 40kg
Sit-ups
Back extensions/ Supermans

12mins 48

[danni]

Thurs Nov 5, 09

30 Muscle ups for time

subbed for:
[url]Session 1.[/url]
15 rounds
2 ring pull ups
2 ring dips with band

6min15
rest 5 mins

[url]session 2.[/url]
21,15,9
push ups
sumo deadlift high pull 32kg

6mins26
rest 5 mins

[url]session 3.[/url]
50 squat
30 box jump
10 burpee

3mins51

[danni]

Friday Nov 6, 09

As many rounds in 20mins
Run 200 meters
Sumo deadlift highpull 40kgs, 21 reps
Pull-ups 15 reps

Sub- 25kg SDHP from thigh rather then ground

3rounds + 21 SDHP

[danni]

Monday Nov 9, 09

800m run
30 thrusters
600m run
20 thrusters
400m run
10 thrusters
200m run

30kg Thrusters
L4-- 18mins 47

[danni]

Tuesday Nov 10, 09

Run 5k

28mins 11

Finisher

2mins of army push ups

26

[danni]

Thursday Nov 12, 09

21, 15, 9
Pull Ups
Ring Dips with band

10mins 10

[danni]

Monday November 16, 09

21 feet to bar
Run 400 meters
18 pull ups
Run 400 meters
15 feet to bar
Run 400 meters
12 pull ups
Run 400 meters
9 feet to bar
Run 400 meters
6 pull ups
Run 400 meters
3 feet to bar
Run 400 meters

30mins 28