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

[John]

Monday 11th January 2010

BARBARA

5 rounds. Each round for time. 3min rest between

* 20 Pull-ups
* 30 Push-ups
* 40 Sit-ups
* 50 Squats

28min 58 (including allocated 3min breaks)

[John]

Wednesday 13th January 2010

Jackie

1000m row
50 thrusters 20kg
30 pull ups

9min 10

[John]

Thursday 14th January 2010

Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.

3 x's 1 min efforts 1:1:1 hollow rock with broom, supermans, prone hold

For time:
15 kb swing
12push press
9 box jumps
200m run

6min 56

[John]

Friday 15th January 2010

CHELSEA

each min on the minute for 30min

5 pull ups

10 push ups

15 squats

30 rounds in 30 mins - no fails

[John]

Saturday 16th January 2010

Tabata

(20:10) alternating between squats and sit ups for a TOTAL of 8 rounds. You will end up doing 4 sets of each

Lowest score in rounds

Squats 23
Sit Ups 15

200m tyre flip

8min 32

[John]

Monday 18th January 2010

Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.

5 wall walks (start standing up back to the wall about 3 feet away. Lean back until hands come in contact with wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between

rest 5 min

Press; 5, 5, 3, 3, 1, 1, 1 (pr or fail) rest 180sec between

60kg Max

[John]

Tuesday 19th January 2010

"Dianne"

12, 15, 9

100kg Deadlift
Hand Stand Push Ups

18min 25

[John]

Wednesday 20th January 2010

Nate

AMRAP in 20mins

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell swings 24kg

7 rounds

Finisher

Death by 10m

16mins + 140m

[John]

22 JAN 2010

5 rounds for time

25 pull ups

25 push ups

25 sit ups

25 squats

200m run

19min 48

[John]

25 JAN 2010

With a continuously running clock a one pull up per minute. Continue adding one pull up each minute. Eg minute 1 = 1 pull up, minute 2 = 2 pull ups......... continue until you can not perform the required number of pull ups for that given minute.

20min + 19 pull ups

Rest 5mins

perform same structure but go up by 3's with push ups

11mins + 33 push ups

100 Squats for time

1min 25