Benchmark: “Randy”

May 21st, 2015

Category: CrossFit

Benchmark: “Randy”

Hannah

Hannah

Announcing In-House Team Throwdown WOD #3. Not signed up yet? It’s not too late! Click HERE to register by June 8th.

Event 3
400m Run as a team – one person must be off of the ground at all times
20 Synchronized Burpees
400m Run as team – one person must be off the ground at all times
20 Synchronized Lunges per leg
400m Run as a team – one person must be off of the ground at all times

Standards
400m Runs – One person must be off the ground for the entire run (buddy carried by one or both teammates). Teams can switch positions during the runs as many times as necessary.
Synchronized Burpees– Chest must touch the deck, followed by a full stand with hips fully extended. The judge will give a call of “good” once all athletes have their chest down to the ground. The judge will count the rep once all athletes are standing to full extension at the top.
Synchronized Lunges – Back knee must touch the ground and full extension must be reached at the top. The judge will give a call of “good” once all athletes have their knees down to the ground. The judge will count the rep once all athletes are standing to full extension at the top.

WOD
“Randy”
75 Snatches for Time (75,55)

Level 2- 65,45
Level 1- 55,35

Strength
Front Squat
2-2-2-2-2

Cashout
800m Run
50 Russian Twists w/ medball

Watch Video & Cycle Power Snatch Repetitions Faster

Conditioning Class: WOD
Death by 10 meters
In minute 1, run 10 m. On minute 2, run 20 m (shuttle style: 10m down and back). Continue until you cannot complete the prescribed distance within the minute.

Then run 1 loop as cooldown

Conditioning Class: Core
15 Jane Fondas – right side
20 Right side plank raises
25 Plank ups
20 Left side plank raises
15 Jane Fondas – left side

DISCUSSION 9 Comments

  1. Ryan Gould 05/22/2015 at 6:25 pm

    Randy: 8:48 L2 (65#)…snatches felt good here, shredded my hands tho
    FS: 195 x 2 (last set was U-G-L-Y)

  2. CashLady 05/21/2015 at 3:13 pm

    Randy: 6:02 Rx
    Strength: 145#
    Cash Out: Done

  3. Brian M. Maser 05/21/2015 at 1:21 pm

    Randy: 4:26 Rx
    Strength: 305×2

  4. Rob Hassell 05/21/2015 at 12:26 pm

    Randy: 4:36
    Front Squat: 305×2

  5. Mike Quigley 05/21/2015 at 12:19 pm

    Randy Watson: 5:29 RX.
    Good luck to the Southie Team at Regionals! Impressive feat to be there, and even more impressive to be there consistently year over year. Kick some ass, but more importantly, have some fun.

    • Frawls 05/21/2015 at 1:22 pm

      Don’t forget all the muscle ups you rubbed in Maser’s face after.

      • Brian M. Maser 05/21/2015 at 3:37 pm

        All the pairs of rings in both gyms…and he picks the set right in front of where I am…savage

  6. Marc Piccuirro 05/21/2015 at 11:45 am

    Randy: 4:31
    Front squat: 315 is a 10# PR, 325×1 ties a PR

  7. Jason 05/21/2015 at 11:43 am

    Class in reverse today..
    Randy WOD: 6:57 Rx
    Strength: FS 255 x2 PR
    800m Run, RTs: Done