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 04/22/2018

Strength:

3 Sets-
10-12 Supinated Bent Over Row 20X1
1:00 Rest

Metcon:

5AMRAP-

5 toes to bar
20 Double Unders

2 Minute Rest

5AMRAP-

12 push press 95/65
150 Meter Row
2 Minute Rest

REPEAT

Saturday 04/21/2018

Metcon:

16EMOM

M1. 6-8 Front Squat
M2. 60% HSPU
M3. 0:40 L-Hang
M4. Rest

14EMOM

Odd: 200-300m Run
Even: 1 TGU per

Friday 04/20/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

Strength

3 Sets

6-8 DB FR Step Ups @31X1

0:30 Rest

10-15 GHD Sit-Up

1:00 Rest

Metcon (No Measure)

3 Rounds:

1:00 Sled Push for max distance

1:00 Burpee Box Jump 24/20″

1:00 Wallballs

1:00 rest

Thursday 04/19/2018

CrossFit Randolph – CrossFit

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Strength

15 Minutes to build:

Power Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP-

5 Clean and Jerks

.5 mile on bike (200m row)

Rest 2 Minutes

8 minute AMRAP-

2 Muscle-Ups

10 KB SDLHP

200 Meter Row

Wednesday 04/18/2018

CrossFit Randolph – CrossFit

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Metcon (No Measure)

3 sets-

15 Thrusters 95/65

12 Burpees

*4 minute time cap

8:00 Rest:

15-12-9

Chest to Bar Pull-Ups (jumping Pull-ups)

Hang Squat Cleans 75/55

8:00 Rest

9-15-21

Wallballs

Kettlebell Swings

Tuesday 04/17/2018

CrossFit Randolph – CrossFit

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Strength/Power

4 Sets-

3 Tall Box Jumps

0:30 Rest

8-10 RDL 21X1

1:00 Rest

Metcon (Time)

10 Rounds-

200 Meter Run

2 Rope Climbs

2 Power Snatches

Monday 04/16/2018

CrossFit Randolph – CrossFit

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Strength

3 Sets

10-12 SA DB Torso Row 20X1

1:00 Rest

Metcon (AMRAP – Rounds)

6AMRAP

150 Meter Row

3 Wallwalks (8-12 HSPU)

2 Minute Rest

6AMRAP

10 Push-Ups

20 Air Squats

50 Double Unders

2 Minute Rest

x2

Sunday 4/15/2018

Strength:

16 EMOM-
M1. 8-10 Front Squat
M2. 55% Max Set HSPU
M3. 2 TGU each
M4. Rest

*55%

Metcon:

14 EMOM-

Even- tough row (sustainable)
Odd- Rest

Saturday 4/14/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

Strength

3 sets-

6-8 DB FR Split Squat

0:30 Rest

10-15 Toes to Bar

1:00 Rest

Metcon (No Measure)

4 Rounds-

Every 4 Minutes

12 TnG DL 155/115

9 box jump 24/20

6 calorie sprint bike/row

Friday 4/13/2018

CrossFit Randolph – CrossFit

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Strength

15 Minutes to build:

Hang Power Clean + Push Press

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP-

350 Meter Row

15 Ring Push-Ups

2 Minute Rest

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

400 Meter Run

4-8 Bar Muscle-Ups

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