WOD’s

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

Wednesday 10/10/2018

CrossFit Randolph – CrossFit

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Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

10 Sumo Deadlift Hi-Pull 95/65#

6 Handstand Push-Up

4:00 Rest

4 Minute AMRAP

8 Sumo DL 135/95#

8 Bar Facing Burpee

4:00 Rest

4 Minute AMRAP

6 Deadlift 185/125#

10 Push-Ups

Tuesday 10/09/2018

CrossFit Randolph – CrossFit

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Overhead Squat (3 Sets of 3-5 @20X2)

L-Sit (Max time with chin over bar hold)

Metcon (AMRAP – Rounds and Reps)

7 Minutes AMRAP

200 Meter Run

6 Dumbbell Hang Squat Clean

12 Dumbbell Step-Back Lunge @21X1

1:00 Rest

7 Minutes AMRAP

200 Meter Run

6 Dumbbell Hang Squat Clean

12 Dumbbell Step-Back Lunge @21X1

Monday 10/08/2018

CrossFit Randolph – CrossFit

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Metcon (No Measure)

4-5 Sets:

3 Push Press @20X3

1:00AMRAP Ring Pull-Ups

15 Ring Face Pulls

50/50 Meter Single arm overhead carry

0:30 Rest between movements 2:00-3:00 Rest between rounds

Thursday 10/04/2018

CrossFit Randolph – CrossFit

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Metcon (Time)

21-15-9

Power snatch 75/55#

Wallball

3:00 Rest

12-9-6

Power snatch 95/65#

Wallball

2:00 Rest

9-6-3

Power snatch 115/75#

Wallball

Saturday 10/06/2018

CrossFit Randolph – CrossFit

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Squat Clean Complex

3 Squat Cleans and

3 Hang Squat Clean

Half kneeling dumbbell press (3 Sets of 8)

Metcon (Time)

4 Rounds:

8-10 Dumbbell cleans

20 Rope slams

15/10 cals Max effort bike

2:00 Rest between rounds

Sunday 10/07/2018

CrossFit Randolph – CrossFit

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Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here

Friday 10/05/2018

CrossFit Randolph – CrossFit

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

L-Sit (3 Sets of 0:30 Seconds with flutter kick)

Metcon (Time)

6 Rounds

I go, You go

18 Calorie row

15 DB Push press 45/35#

12 Chest to bar pull ups

*Alternating movements (3 rounds per person)

Wednesday 10/03/2018

CrossFit Randolph – CrossFit

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Overhead Squat (3 Sets of 5 @30X1)

Chest to bar hold (3 Sets of max time )

Max time supinated chest to bar hold

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

200 Meter run

10 Box jump

8 Goblet step-ups @30X1

2 Minutes Rest

8 Minute AMRAP

200 Meter run

10 Box jump

8 Goblet step-ups @30X1

Tuesday 10/02/2018

CrossFit Randolph – CrossFit

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Metcon (No Measure)

4-5 Sets:

5 Push press @20X3

1:00 Ring rows @2020

2/2 Turkish get-up

100 Meter farmer’s carry

0:30 Rest between movements,

2:00-3:00 Rest between rounds

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