Saturday 08/04/2018

Posted: August 3, 2018 | WOD

CrossFit Randolph – CrossFit

View Public Whiteboard


3 Rounds

Front rack squat

10 Front rack shrimp squats OR split squats @3011

:30 Seconds rest

Windshield Wipers

10-15 Windshield wipers OR

:30 Side planks

90 Seconds rest

Metcon (AMRAP – Rounds and Reps)

Partner Open 13.5

15 Thrusters 95/65

15 Chest to bar Pull ups

In 4 minutes complete 3 rounds, continue to 8 minutes

In 8 minutes complete 6 rounds, continue to 12 minutes

In 12 minutes complete 9 rounds, continue to 16 minutes

In 16 minutes complete 12 rounds, continue to 20 minutes

ETC. until failure

About the author

Arnel Ricafranca is a FMS Certified / CrossFit Level 1 (CF-L1) Trainer / Certified USA Olympic Weightlifting Coach (USAW-L1SP) and owner of CrossFit Randolph in Morris County, NJ. Coach Arnel has been a coach in Morris County for the past 5 years. He has helped hundreds of people from all walks of life. His work has been featured in Morris Health and Life (April issue), New Jersey Life (Sept issue), A.M. Connection (national TV show), The Best of Morris Magazine (Spring issue) New Jersey 101.5 radio, and more. Arnel also publishes an online fitness newsletter called “Abs Secrets” that is enjoyed by half a million readers in over 170 countries. In additional, Arnel was awarded by the “President’s Council on Physical Fitness and Sports” for helping America get fit and healthy. He is constantly researching new and innovative training strategies from reading over 527 research papers, training hundreds of in-person clients, and working with thousands of clients online. He has a degree in Exercise Science with multiple personal training and nutrition certifications to boot. His goal is to provide you with the most effective CrossFit program design to accelerate results through real research and real life testing.