WOD’s

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Every Thursday at 6:30pm, we are now offering Oly Lifting Class lead by Oly Lifting coach, Dave Jorge.

Come THIS Thursday to attend our first Oly Lifting class and meet Dave! There is no 6:30pm regular class during Oly lifting class.

Quick Bio About Dave:

OLYMPIC WEIGHTLIFTER 6+ YRS.
JUNIOR NATIONAL CHAMPION SUPER HEAVY 2014
TOP 10 IN AMER. OPEN FOR 3 YRS.
SNATCH 147KG/325LBS
CLEAN & JERK 183KG/403LB

 

 

 

Monday 06/18/2018

CrossFit Randolph – CrossFit

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Hang power clean, push press, jerk

2.2.2

Metcon (Time)

For time-

15 – 12 – 9

Push Jerk 115/75#

Front Squat 115/75#

Calorie row

*run= 400,300,200m

Sunday 06/17/2018

Strength:

Single arm overhead walk x80 meters per side rest as needed x3

Metcon:

20 minute AMRAP-

300m run
10 db hang squat cleans 35/25#
300m row
20m overhead carry

Saturday 06/16/18


CrossFit Randolph – CrossFit

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Dual dumbbell romanian deadlift

@21X1; x6-8 rest 30 seconds

Close grip bench press

@22X0; x6-8 rest 90 seconds x3

Metcon (Time)

Partner WOD!

80 Clean and Jerks 135/95#

***Each minute= 10 box jumps (you go/I go) 30/24

Friday 06/15/2018

Strength:

A1.

Box squat @31X0; 6-8

rest 30 seconds

A2.

:30 L-hang flutter kick

rest 30 seconds

A3.

1:00 Glute bridge V walks

rest 1 minute

x3

Metcon:

3 Rounds-

.3 Bike
12 Wallballs 20/14#
30 Double Unders
12 Wallballs
200 Meter Run
12 Wallballs

Thursday 06/14/2018

Strength:

A1.

Z-press @21X1; x10

rest 1 minute

A2.

Single-arm ring hold :20 per side

rest 90 seconds

x3

Metcon:

4 rounds-

15 Ring Rows
15/10 Cal Bike
15 HR Push Ups
15/10 Cal Row

Rest 1 minute

***Each set increase pace of bike/row***

Wednesday 06/13/2018

CrossFit Randolph – CrossFit

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A.

Handstand holds 30 seconds x3 (partners assist in spotting)

B.

Negative handstand push up x5 second descent rest as needed x20 (accumulate)

Metcon (Time)

For time-

100m Run

9 Deadlifts 275/185#

200m Run

15 handstand push up

400m Run

9 Deadlifts

200m Run

15 handstand push up

100m Run

Tuesday 06/12/2018

Strength:

Snatch

3-3-3-3-3-3

Metcon:

18.2

1…10

DB Front Squat
Burpee Over Bar/DB

In remaining time- build heaviest clean

*12 minute cap

Monday 06/11/2018

Strength:

Single arm overhead carry x80m rest as needed x2 *same load as last week

-then-

3 rounds not for time:

10 goblet lunges 2/1.5pd
10 strict toes to bar

Metcon:

3 rounds for time-

30 cal row
30m bear crawl
30 sit ups
30m bear crawl

Sunday 06/10/2018

Strength:

A1.

Single leg dumbbell romanian deadlift @21X1; x6-8

A2.

Close grip bench press @22X0; x6-8

x3

Metcon:

Partner workout

14 minute AMRAP-

3 muscle up
6 handstand push up
9 kettlebell swing (2/1.5pd)

*alternate movements

Saturday 06/09/2018

Strength:

A1.

Box squat @31X0; x6-8

rest 1 minute

A2.

Weighted plank x1 minute

rest 1 minute

A3.

Single leg glue bridge on slam ball x8 per side

rest 1 minute

x3

Metcon:

4 rounds for time-

200m Run
4 Power cleans 205/135
8 Toes to bar
16 Air Squats

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