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

 

 

 

Sunday 10/21/2018

CrossFit Randolph – CrossFit

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Metcon (AMRAP – Rounds and Reps)

40 AMRAP 1-2-3-4-….

Deadlift 185/125#

Bench Press 155/105#

Dumbbell Muscle Clean 50/35#

*100 Meter Carry after each round

Saturday 10/20/2018

CrossFit Randolph – CrossFit

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L-Sit (Max Time Hold)

Metcon (AMRAP – Rounds)

EMOM (until failure)

7 Thrusters 95/65#

7 Bar Facing Burpees

Friday 10/19/2018

CrossFit Randolph – CrossFit

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Push Jerk (1-3 Rep Max)

Metcon (Time)

3 Rounds at Max Effort:

250M Row

10 Kettlebell swings

10 Burpees

10 Kettlebell swings

10 Burpees

10 Kettlebell swings

250M Row

12 Minutes rest

10/17/2018

CrossFit Randolph – CrossFit

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Single Arm Overhead Carry

100 Meter max weight carry

5k Run (Time)

Max Effort 5k Run

Tuesday 10/16/2018

CrossFit Randolph – CrossFit

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CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Monday 10/15/2018

CrossFit Randolph – CrossFit

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Overhead Squat (3 Rep Max or Front Squat)

Back Squat (1 Rep Max)

Strict pull-up

Max Reps in 1 minute

Metcon (Time)

50/35 Calories on the bike

Sunday 10/14/2018

CrossFit Randolph – CrossFit

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Metcon (No Measure)

4-5 Sets:

2 Push Press @20X1

1:00 AMRAP Legless Rope Climbs

8/8 Single Arm Dumbbell High-Pull

50 Meter Single Arm Dumbbell Front Rack

0:30 Rest between movements

2:00-3:00 Rest between rounds

Saturday 10/13/2018

CrossFit Randolph – CrossFit

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Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Friday 10/12/2018

CrossFit Randolph – CrossFit

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Hang Squat Clean (6 Rep Max Weight)

Metcon (8 Rounds for time)

8 x 200 Meter run

Rest = Work

Thursday 10/11/2018

CrossFit Randolph – CrossFit

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Bent Over Row (3 Sets of 12 @10X1 )

L-Sit (3 Sets of 0:20 hold over Kettlebell)

Metcon (AMRAP – Rounds and Reps)

14 Minutes AMRAP

I go, you go

10 Shoulder to Overhead 115/75#

15 Kettlebell swings

50 Double Unders

*Each partner completes a set of each movement before moving on

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