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SAVE THE DATE

 

F5 Escape Room

Location: Trap Door Escape in Morristown
Date: June 23rd (Friday)

A tornado is quickly approaching! Can your team make it to the barn in time to ride out this epic storm? You will have to crawl, climb, push, pull, and of course, think your way through this obstacle course escape experience.

NOTE: F5 is a physical game! This experience involves obstacles and physical activity.  Players should be able to climb over and crawl through obstacles, as well as crawl on the ground (with the help of teammates!).  Regardless of physical capability, there are no refunds once tickets are purchased.

Time Slots:
5:15pm:
(6 spots left)
6:45pm
 (FULL): Rob, Jill, Diane, Quincy, Tom, Michele
8:15pm (FULL): James, Nikki, Carl, Denise, Alex, Lacey
9:45pm: (6 spots left)


(only up to 6 members per slot)

 

To reserve your spot right away, email me at CrossFitRandolph(@)gmail.com!

More info here:

OBJECTIVE

Starting on June 19th (Monday) for the next two weeks, we will be concentrating on Olympic lifts (i.e. Clean, Snatch, Jerk). The goal during this cycle is to help improve your technique/form to make your lift even more efficient.

June 27, 2017 [Tuesday]

***ANNOUNCEMENT***

4th of July (Tuesday)

Fourth of July Big Wod Event
Starts at 9:00AM
*Games & Drinks afterward (BYOB)
*There are no other classes for that day.*

Weightlifting

Jerk Balance (5-5-5-5)

Jerk Balance
1×5@60%
1×5@65%
1×5@70%
1×5@75%

0996 CFR Metcon

TEN rounds of:

1-minute rounds of:
3 clusters (115/75)
60m shuttle sprint (5,10,15)
max pull ups

*2-minute rest between rounds*

Your score is how many reps of pull-ups completed.

June 26, 2017 [Monday]

***ANNOUNCEMENT***

4th of July (Tuesday)

Fourth of July Big Wod Event
Starts at 9:00AM
*Games & Drinks afterward (BYOB)
*There are no other classes for that day.*

Weightlifting

Back Squat (8-8-8-8)

1×8@60%
1×8@65%
1×8@70%
1×8@75%

0995 CFR Metcon

Row 750m

****Then****

3 rounds of:
10 Hang Power Clean (135/95)
10 Shoulder to Overhead (135/95)
15 Side Bar Facing Burpees

****Then****

Row 750m

*If the rowing machine is not available, run for 2.5 laps

June 24, 2017 [Sunday]

***ANNOUNCEMENT***

4th of July (Tuesday)

Fourth of July Big Wod Event
Starts at 9:00AM
*Games & Drinks afterward (BYOB)
*There are no other classes for that day.*

Weightlifting

Snatch (5-5-5-5)

1×5@60%
1×5@65%
1×5@70%
1×5@75%

0994 CFR Metcon

12 min AMRAP
Run 1 lap
8 Toes to Bar
4 Snatches (115/75)

June 24, 2017 [Saturday]

This metabolic workout is programmed to help you flush your system (circulating your blood) from all the weightlifting; hence, helping you perform better and move better during this two-week cycle.

0993 CFR Metcon

Row 1,600m
Run 1 mile
Battling Rope: 400* (both hands)

For Time

*You can start at any station.

Rx Plus: 650

June 23, 2017 [Friday]

OBJECTIVE

We are concentrating on the Olympic lifts (i.e. Clean, Snatch, Jerk) during ths 2-week cycle. The goal during this cycle is to help improve your technique/form to make your lift even more efficient.

0992 CFR Metcon

4 rounds of:
25 deadlift (135/95)
1 rope climb (legless/legs)

For Time

Rx Plus: Rope climb starts on your knees (legless/legs)

Cash Out

Turkish get ups
3×8

June 22, 2017 [Thursday]

OBJECTIVE

Starting on June 19th (Monday) for the next two weeks, we will be concentrating on Olympic lifts (i.e. Clean, Snatch, Jerk). The goal during this cycle is to help improve your technique/form to make your lift even more efficient.

Skill Work

Power Clean

Metcon

0991 CFR Metcon

20 rounds of:
5 wall balls
3 handstand push ups
1 power clean (155/105)

rx+ (175/115)

June 21, 2017 [Wednesday]

Weightlifting

Snatch Pull (5-5-5-5-5)

1×5 @85%
1×5 @90%
1×5 @95%
1×5 @95%
1×5 @95%

0990 CFR Metcon

4 rounds of:
Run 1 lap
12 power snatch (95/65)
8 overhead squats (95/65)
6 pull ups

Rx Plus: 115/75

June 20, 2017 [Tuesday]

0989 CFR Metcon [Partner WOD]

20 mins-Teams of 2
10 cal row
3 thrusters (95/65)
2 thrusters )115/75)
1 thruster (135/95)

Standard Rx: No Plank. Partner A performs 1 round (while partner B waits). Then switch. Continue that pattern for 20 minutes.

Rx Plus: With Plank. Partner A performs 1 round (while partner B hold a hollow plank position). Then switch. Continue that pattern for 20 minutes.

June 19, 2017 [Monday]

OBJECTIVE

Starting on June 19th (Monday) for the next two weeks, we will be concentrating on Olympic lifts (i.e. Clean, Snatch, Jerk). The goal during this cycle is to help improve your technique/form to make your lift even more efficient.

Weightlifting

Clean Pull (5-5-5-5-5)

1×5@85%
1×5@90%
1×5@95
1×5@95
1×5@95

0988 CFR Metcon

10 Min AMRAP
10 Power Cleans (135/95)
8 Wall Balls (20/14)

June 18, 2017 [Sunday]

Skill Work

Barbell Suitcase Deadlift

Weightlifting

Suitcase Deadlift (5-5-5)

0987 CFR Metcon

Happy Father’s Day WOD

10 rounds of:
6 Push Ups
18 Ring Rows
17 Burpees

Rx Plus: Vest

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