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

[John]

Monday 12th April 2010

5 Rounds for time:

20 single arm push press 16kg
400m run

Time 12min 43

[John]

Monday 19th April 2010

For Time:

100 ring dips
400m run
100 pull ups
400m run
100 push ups

15min 32

then Tabata run with rest of morning crew.

[adrian]

100 ring dips!! Unbelievable.. Good one!

[John]

Tuesday 20th April 2010

5 Rounds:

20 Hang Power Cleans 40kg
20 Push Press 40 kg
20 Pull Ups

24min 31

Pretty much all strict press. No push because of hip.

[John]

Wednesday 21st April 2010

5 Rounds for time:

20 ring push ups
15 KTE
200m run

13min 23

[John]

30 APR 2010
EVA
5 rounds
800m run
30 KB swings @ 32kg
30 pull ups

40min 3secs

1st WOD for over 6 weeks. Hip still very tender especially with KB swings.

Crap time due to too much watching and not enough doing lately. No gas!

Need a new set of lungs and a blood transfusion.....

[John]

01 MAY 2010
LYNNE

Bodyweight bench press (e.g., same amount on bar as you weigh) 75kg.
pullups
5 rounds for max reps. There is NO time component to this WOD

1. 16, 34
2. 14, 27
3. 14, 22
4. 13, 19
5. 11, 14

Total = 184 reps

[John]

03 MAY 2010
Five rounds for reps of:
1 min Wall ball shots, 9kg
1 min pull ups
Run 200m
Rest

Start each round on the 4min

Total = +81

[John]

04 MAY 2010
"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

10min 25

Followed by

3 rounds for time

10 Push Press

20 swings

10 Ring Dips

5min 22

[John]

5th May 2010

For Time:

21, 15, 9
Burpees
Pull Ups
600m run

10min 31