WOD’s

small-bulletin
BULLETIN BOARD

I am very excited to announce to you that I have teamed up with the very best coaches around to elevate your experience with us. You will be seeing some new faces around the facility as our first step to enhance value and broaden our coaching team.

In fact, there are only 13 CrossFit level III coaches in the entire state of NJ.   I am proud to say that 2 out of 13 will now be part of CF Randolph.

With the amazing team that CrossFit Randolph has in place, you can expect to see facility upgrades, reinforced handstand wall paneling, increased web and social media presence, new specialty programs, movement clinics, additional programming design elements, more social gatherings, events, nutrition challenges, and more!

In the future, our transition will also include new equipment purchases, bathroom remodeling, and even an outdoor lounging area.

Thank you, from the bottom of my heart, for your support.   I am excited to take you on our next adventure.

I will be announcing more news very soon.

Coach Arnel

P.S.  You will begin to see new faces starting this Friday.  Come on in and say Hi to our new team!  You can learn more about them here:
http://www.crossfitrandolph.com/coaches

 

 

 

Feb 22, 2018 [Friday]

Crossfit Games Open 18.1 

Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14-Cal Row

Scaled available. 

Feb 22, 2018 [Thursday]

1215 CFR Metcon

7 rounds of:
14 DB Deadlift (55/35)
14 Alt. Press

For Time

Feb 21, 2018 [Wednesday]

Weightlifting

Bench Press (5-5-5-1)

1×5@55%
1×5@70%
1×5@80%
1×1 max reps

1214 CFR Metcon

9 Min AMRAP
15 Lateral Burpees
10 Power Snatch (115/75)

***3 Minute Rest***

7 Min AMRAP
8 Toes-to-Bar
8 Pull Ups

Feb 20, 2018 [Tuesday]

Weightlifting

Strict Press

1×5@55%
1×5@70%
1×5@80%
1×1 max reps

 

1213 CFR Metcon

FIVE 4-minute rounds of:
20 Overhead Squats (115/75)
30 GHD Sit Ups
Max Cal Row**

Your score is your total Cal Row**

Rx Plus: Muscle-Ups

Feb 19, 2018 [Monday]

Weightlifting

Overhead Squat (5-5-5-1)

1×5@55%
1×5@70%
1×5@80%
1×1 max reps

1212 CFR Metcon

50 DB Snatch (50/30)
30 Pull Ups
150 Double-Unders
30 Push Ups
50 Goblet Squat** (50/30)
**Rx Plus: 50 DB Front Squats (2 dumbbells)

For Time

Feb 18, 2018 [Sunday]

We are open

1211 CFR Metcon (AMRAP – Reps)

FIVE 3-minute rounds of:
5 Push Jerk (135/95)
8 Front Squats
12 Box Jump (24″/20″)
Double-Unders For Max Reps

Rest 2 minutes between rounds

Your score is your total Double-Unders.

Rx Plus: 155/115

Cash Out

Tabata Barbell Calf Raises (same weight from your Metcon)

Feb 17, 2018 [Saturday]

Weightlifting

Barbell Hip Bridge (5-5-5-1)
1×5@55%
1×5@70%
1×5@80%
1×1 max reps

1210 CFR Metcon

Roll A Dice (16 Min)

Each exercise is 15 reps.
1=Bench Press (75/45)
2=Jump Lunge
3=Battle Rope Slam
4=Cal Row
5=GHD Hip Extension
6=GHD Sit-UP

Cash Out

Tabata Bulgarian Split Lunges
:20 ON / :10 OFF / 8 rounds

*Stay on ONE side for the first 4 rounds, then switch to the opposite side for the last 4 rounds.

Feb 16, 2018 [Friday]

Gymnastics

Weighted Chin-Up (5-5-5-1)

Hold a DB between your feet.

1×5@55%
1×5@70%
1×5@80%
1×1 max reps

1209 CFR Metcon

5 rounds of:
10 Box Ring Rows (feet on the box)*
20 Plate Overhead Lunges (45/25)
30 Double-Unders

For Time

Rx Plus: 6 rounds

Rx for Box Ring Rows, feet on the box with your body in the full horizontal position.

Feb 15, 2018 [Thursday]

1208 CFR Metcon

Teams of 2 of:
10 rounds
20 Burpees
20 Kettlebell Swings (53/35)
20 Sit Ups

***Only one athlete working at a time. ***

Feb 14, 2017 [Wednesday]

Weightlifting

Front Squat (5-5-5-1)

1×5@55%
1×5@70%
1×5@80%
1×1 max reps

1207 CFR Metcon

30 Power Cleans (115/75)
100 Double-Unders
20 Box Jump Overs (24″/20″)
30 Front Squats
100 Double-Unders
20 Box Jump Overs
30 Shoulder to Overhead Press (115/75)
100 Double-Unders
20 Box Jump Overs

For Time

30 Min Cap

Page 1 of 194 123 »

Top