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White Water Rafting
Date: Aug 19th:
Location: Kittatinny, PA
More info about the rate here:
http://kittatinny.com/river-trips/rafting/

 

 

Aug 22, 2017 [Tuesday]

1048 CFR Metcon

12min EMOM
Odd: 20/15 Cal Row
Even: 8 Atomic Burpees

1048 Cashout

Bulgarian DB Lunge
3 set of x 16 reps
8 each leg

Load (not for time)

Aug 21, 2017 [Monday]

1047 CFR Metcon [WOD A]

7 Rounds for LOAD not TIME
2 Snatch Pull
3 Hang Power Snatch
4 Overhead Squats

1047 CFR Metcon [WOD B]

7 min AMRAP
10 Right Arm DB Snatch (45/25)
10 Left Arm
7 Right Arm DB Overhead Walking Lunge
7 Left Arm

Aug 20, 2017 [Sunday]

Weightlifting

Clean and Jerk (2-2-2-1-1)

1×2@70
1×2@75
1×2@80
1×1@85
1×1@90

1046 CFR Metcon

Annie with Cindy

50-40-30-20-10
Double Unders
Sit Ups

**5-4-3-2-1
Rounds of CINDY in between rounds of ANNIE

Note:
1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Squats

Aug 19, 2017 (Saturday)

Rafting Day

1045 CFR Metcon

30 Cal Row
**right into **

3 rounds of:
9 Deadlift (135/95)
6 Hang Power Clean
3 Shoulder to Overhead
**9 Min Cap**
Rx Plus 155/105

********
3min rest, then
********

15 Burpees
20 Kettle Bell Swings (53/35)
25 GHD Hip Ext.
30 Wall Balls
**8 Min Cap**

For Time

Aug 18, 2017 [Friday]

1044 CFR Metcon

15-12-9-6-3 of:
Handstand Push Up
Pistol Squats
Pull Ups
Burpee

For Time

Rx Plus: 2 Muscle Ups after every single round.

Aug 17, 2018 [Thursday]

Weightlifting

Back Squat (5-5-5-5-5)

5×5@85%

1043 CFR Metcon

10min AMRAP
21 Sumo Deadlift High Pull (115/75)
15 GHD Sit Ups
9 Box Jump Overs (24″/20″)

Cash Out

1 round of:
12 DB Box Step Ups (45/25)
4 Turkish Get Up (total)

Rx Plus: 2 rounds

Aug 16, 2017 [Wednesday]

Weightlifting

Power Snatch (4-4-4-4)

4×4@75%

Scale as needed (i.e. Hang Power Snatch)

Amanda

9-7-5
Muscle-ups
Snatch, 135#/95#
Scaled:

Muscle Up
*1 Muscle up = 1 Pull Up + 2 Dips

9 Pull Ups/18 Dips
7 Pull Ups/ 14 Dips
5 Pull Ups/ 10 Dips

Aug 15, 2017 [Tuesday]

***ANNOUNCEMENT***

Floyd Mayweather VS Connor McGregor (Aug 26th – Saturday).

I am considering ordering this PPV fight for the members if I have enough people who want to watch it. I need at least 12 people for me to consider buying it. You just have to bring your own beer/snack.

If interested, please email me at CrossFitRandolph(at)gmail.com

Weightlifting

Overhead Squat (4-4-4-4-4)
5×4@75%

If you cannot overhead squat in a safe form, replace it with Front Squat or Back Squat.

1042 CFR Metcon

30min AMRAP
1,000m Row
25 Thrusters (45/25 Dumbbells)
1 Lap Farmers Carry (45/25 Dumbbells or Kettlebells)

*If row machine is not available, run for 4 laps.

Aug 14, 2017 [Monday]

Weightlifting

Power Clean (3-3-3-3-3)

5×3@75%

1041 CFR Metcon

18 Min AMRAP (Teams of 2)
I go you go

Partner 1:
8 Power Cleans (135/95)
10 Burpees over bar
38 Double-Unders

Partner 2:
Weighted Hip Bridges (95/65)

Your score is # of hip bridges.

Rx Plus: Weighed Hip Bridges (115/75)

Aug 13, 2017 [Sunday]

Floyd Mayweather VS Connor McGregor (Aug 26th – Saturday).

I am considering ordering this PPV fight for the members if I have enough people who want to watch it.
I need at least 12 people for me to consider buying it. You just have to bring your own beer/snack.

Who wants to come and watch?  Email me at CrossFitRandolph(at)gmail.com

1040 CFR Metcon

18 Handstand Pushups
Rest 1 Min
15 Handstand Pushups
Rest 1 Min
12 Handstand Pushups
Rest 1 Min

****rest 5 minutes****

10 Min EMOM
5 Thrusters (115/75)
Run .5 Lap

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