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

[John]

27 JAN 2010
GRACE

30 reps of:

50kg clean and jerk (ground to over head)

4min 11

rest

Repeat!

4min 25

[John]

28 JAN 2010

20 min AMRAP (as many rounds as possible)

40kg

7 Front squats

5 push press

3 squat cleans

1 burpee

11rounds + 7 Power CleansC

[John]

29 JAN 2010

CINDY

AMRAP 20mins

5 PULL UPS
10 PUSH UPS
15 SQUATS

25rounds + 5 squats

[John]

01 FEB 2010

HELEN

3 Rounds for time of:

400 meter run
24kg Kettlebell swing x 21
Pull-ups 12 reps

7min 34

then

500m Row

1min 43

[John]

02 FEB 2010

AMRAP in 20 min:

40Kg

10 Deadlift

8 Hang Power Clean

6 Front Squat

4 Push Press

10 Rounds + 4 HPC

[John]

03 FEB 2010

Back Squat

5,5,5,5,5

90kg Max

rest 10 mins

50 Burpees for time:

2min 16

[John]

04 FEB 2010

Kelly

5rounds for time
400m run
30 box jumps
30 wall ball

23min 02

[John]

5th Feb 2010

"Nicole"

AMRAP in 20mins of:
400m run
Max Pull Ups

Totals
3400m run
137 pullups

[John]

Sat 06 FEB 2010

100 burpees for time

5min 47

rest 5mins

50 pull ups for time

1min 33

rest 5mins

AMRAP in 5mins

10 Burpees

5 pull ups

7rounds 2 burpees

[John]

08 FEB 2010

The "Bear"

5 Rounds, 7 sets of the following sequence: 3 reps of each exercise with out putting down the bar each set

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

max load achieved

35kg Max