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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

 

 

 

Wednesday 08/22/2018

3 Sets
5 Front rack shrimp squats (3 Sets)
OR
Split squats @3011
0:30 Rest
10-15 GHD side crunches
OR
0:45 Weighted side planks
0:90 Rest

15 Minute AMRAP
Partner: I go, You go
5 Shoulder to overhead 115/75#
10 Deadlifts 115/75#
15 Box jumps 24/20″
*Partner #2 begins when partner #1 is on the box jumps

Tuesday 08/21/2018

4-5 Rounds:

2-3 Back squat @1012
0:30 Rest
6 seated Box Jump
0:30 Rest
2-4 Strict MU (weighted) + 0:20 Ring L-Sit
OR
4-6 Dips + 0:20 Dip support hold
0:30 Rest
200 Meter sprint
2:00 Rest

Sunday 08/26/2018

3 Sets

1-2 Deadlifts @20X1
1:00 Rest
Sprinter Abs
0:45 Weighted abdominal sprints
1:00 Rest

Saturday 08/25/2018

3 Sets
10 Alternating dumbbell bench @20X1
1:30 Rest
* 1 arm remains extended while other arm performs press

“Felix The Cat” Hero WO

6 Rounds:
9 Burpees
9 Box jumps
9 Pull ups
9 Thrusters 95/65#
9 Toes to bar
*20# Weight vest

Friday 08/24/2018

Split jerk sequence (5 Sets)
3-3-2-2-1-1 Split Jerk

 

5 Rounds
400 Meter row
8 Single arm split jerk
12 Goblet Lunges @20X1

Thursday 08/23/2018

7 x 1 Squat clean or Power clean

15 Minute E3MOM
In 0:90 complete
12 Dumbbell clusters 45/30#
Max calories bike in remaining time

Monday 08/20/2018

4 Sets of

3 Deadlifts @20X0
1:00 Rest
0:30 Banded hollow march
1:00 Rest

5 Rounds
I Go, You Go
1:00 Minute max calorie row

Sunday 08/19/2018


CrossFit Randolph – CrossFit

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Single arm torso row (3 Sets)

8/8 Single arm torso row @20X2

Glute bridges bench (3 Sets)

10 Glute bridge bench @21X1

Nicole (AMRAP – Reps)

‘Nicole’

20AMRAP

Max Pull ups / ring rows

400 Meter run every break in pullups

*Cap at 20 pull-ups or 12 ring rows per set”

Saturday 08/18/2018


CrossFit Randolph – CrossFit

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Press Complex (5 Sets)

1 Push press

2 Split Jerks

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

400 Meter Run

8 Push ups @21X2

12 Curtsy squats @21X1

Friday 08/17/2018


CrossFit Randolph – CrossFit

View Public Whiteboard

Snatches (7 Sets)

1 Squat snatch

or

Power snatch

Metcon (No Measure)

10 Rounds

E2MOM

200 Meter sprint

10 Sprawl box jump overs 24/20″

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