WOD’s

Monday 10/01/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

“Jay” (AMRAP – Rounds and Reps)

“Jay”

AMRAP in 20 minutes

22 Air Squats

12 Toes-to-Bar

9 Burpees

* Weight vest optional (20/14 lb)

Sunday 09/30/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

3 Position clean

3 Position power clean and 3 Position squat clean

Half Kneeling Filly press (3 Sets of 10/10)

Metcon (Weight)

12 EMOM

7 Calorie row

3 Power Cleans 185/125#

Saturday 09/29/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

Bent Over Row (3 Sets of 10)

Dual Dumbbell @2112

L-Sit

0:30 Bicycle L-sit hold

Metcon (Time)

7 Rounds each partner

P1: 3 Hang snatches

P2: 1 Round of “Cindy”

Friday 09/28/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

20 E4MOM

10 Calories bike

8 Hang power clean

6 Burpee box jump

Thursday 09/27/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

Overhead Squat (4 Sets of 8)

or front squat @30X1

Chest to bar hold

Max time supinated chest to bar hold

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

300 Meter run

6 Dumbbell lunges @30X0

6 Dumbbell front squat @21X0

2:00 Rest

8 AMRAP

300 Meter run

6 Dumbbell lunges @30X0

6 Dumbbell front squat @21X0

Wednesday 09/26/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

Metcon (No Measure)

4-5 Sets:

8 Push press @30X2

1:00 Legless rope climbs

15 Banded High pulls @21X2

50/50 Meter single arm overhead carry

:30 Rest between movements

2:00-3:00 Rest between rounds

Tuesday 09/25/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

Metcon (Time)

4 Rounds:

500 Meter row

50 Air squats

5 Deadlifts 315/205#

Monday 09/24/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

Power clean complex

3 Hang power cleans and 3 Power cleans

Half Kneeling Filly press (3 Sets of 10/10)

Metcon (AMRAP – Reps)

5 Rounds:

0:60 Bike

0:60 rest

0:30 AB-Mat sit ups

0:30 Box jumps

0:60 Rest

Sunday 09/23/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

Bent Over Row (3 Sets of 10)

Dual Dumbbell bent over row @2112

L-Sit (3 Sets)

0:30 Passes over the Kettlebell

Metcon (Time)

12 Minute AMRAP (I go, You go)

6 Back heavy Squats

6 Bar Muscle Ups

OR

6 Pull Ups + 6 Weighted Sit ups

Saturday 09/22/2018

CrossFit Randolph – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

12-9-6

Push Jerk 155/105#

Bar facing burpees

4:00 Rest

15-12-9

Hang power clean

Burpees over bar

4:00 Rest

3 Rounds

15 Deadlift

9 Burpees

Page 3 of 218 « 12345 »

Top