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

[John]

June 30 2009 6am

3 Rounds for time of:

20 burpees
15 box jumps
10 pullups
500m row

Time : 15min 56

[John]

2 JULY 2009 6am

3 rounds for time

30 kettlebell swings

30 double unders

10 box jumps

400m run

14min 32

[John]

3 JULY 2009 6am

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

19min 09

[John]

6 JULY 2009 6am

Five rounds for max reps of:
3/4's body weight push press
Pull-ups

Subbed push press for push ups.

Did session with 10kg weighted vest

42/13, 36/13, 29/12, 28/11, 31/13 = 166/62

[John]

10th July 2009

"Cindy"

Total = 20 rounds

[John]

11 JULY 2009

Complete as many rounds as possible in 20 minutes of:
50kg hang power cleans 15 reps
12 Ring dips
21 Sit-ups

Total 6 rounds + 1 hpc

[John]

13th July 2009 6am

For time:
Walking lunge 35m.
21 Pull-ups
21 Knee to elbows
200m run
Walking lunge 35m.
18 Pull-ups
18 Knee to elbows
200m run
Walking lunge 35m.
15 Pull-ups
15 Knee to elbows
200m run
Walking lunge 35m.
12 Pull-ups
12 Knee to elbows
200m run
Walking lunge 35m.
9 Pull-ups
9 Knee to elbows
200m run
Walking Lunge 35m.
6 Pull-ups
6 Knee to elbows
200m run

Time 27min :08

[John]

14 JULY 2009

NASTY GIRLS


3 rounds for time of:
50 Squats
7 Muscle-ups (subbed for 2 chins to rings + 1 ring dip = 1 muscle up)
50kg Hang power cleans, 10 reps

Time 11.48

[John]

16 July 2009 6am

3 rounds for time

10 chest to bar chin pullups

10 front squat at 70kg (subbed for 50kg)

10 burpees

Time 5min:55

[John]

17 JULY 2009 6am



For time:
50 Thruster 20kg
50 Pull-ups
35 Thruster 20kg
35 Pull-ups
20 Thruster 20kg
20 Pull-ups

Chest to bar pull ups

Time 13min 42sec