WODs

WOD

Workout of the Day

Thursday 14th November 2019

With a partner

For Time:

Row 1000m/800m

100 Bench Press 45/35

50 Burpees

100 Bench Press 45/35

50 Burpees

Row 500/400m

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Workout of the Day

Wednesday 13th November 2019

Every 90 seconds for 10 Rounds

1 Push Jerk +  1 Split Jerk

Climbing each round


Conditioning

with a partner

AMRAP 8

10 DB Hang Clean and Jerk 50/35 per side

15/10 Cal Bike

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Workout of the Day

Tuesday 12th November 2019

3 RFT

Row 500/400m

10 Push Ups

20 Pull Ups

30 Air Squats

Rest 90 seconds between rounds

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Workout of the Day

Tuesday 12th November 2019

In 20 min shoot for 4-5 Rounds

5 Tempo Back Squat

32x1

Superset with 10 Lateral Lunges 45/35

Rest 90 seconds after each set


Close Out

Tabata

Sit Ups

Reverse Crunches

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Workout of the Day

Monday 11th November 2019

Veterans Day Hero WOD 

with a partner

“Jack”

AMRAP 20

10 Push Press 115/85

10 KBS 53/35

10 Box Jumps 24/20


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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Friday 8th November 2019

Workout of the Day

As a team

AMRAP 15

100ft OH Lunge 35/20 (one DB)

20 Hanging Knee Raise

100ft FR Lunge 35/20 (one DB)

20 Straight Leg Raise

Also last chance to sign up for our new hoodies is today! There will be no extras ordered so don’t miss your chance to grab one!

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Workout of the Day

Thursday 7th November 2019

2 Rounds

2 min Plank Hold

2 min Cal Row

2 min DB Thrusters 50/35

2 min Double Unders

2 min DB Devils Press 50/35

2 min Bike

Rest 1 min between each movement

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Workout of the Day

Wednesday 6th November 2019

12-15 min Skill Work

3-5 Muscle Ups (bar or ring)

or peg boards

5-7 Strict HSPU or Z press

30-50 Banded Pull Aparts

30-50 OH Banded Pull Aparts

rest as necessary


OTM 10 

2 Power or Squat Snatches 

Climbing each round - shoot for something heavy 

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Workout of the Day

Tuesday 5th November 2019

4 Rounds

5-10 Tempo Deficit Deadlift (off 45lb plate)

*Tempo is 4-5 seconds down to ground

*Not super head-strict tempo!

30-45 Second GHD Prone Hold

25 Russian Twist as heavy as possible

rest 90 seconds after each round


Conditioning

For Time

50 Ring Rows

20 Burpee to Target

50 Ring Rows

10 Burpee to Target

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Workout of the Day

Monday 4th November 2019

Weightlifting

18 min

3 Behind the Neck Split Jerks (climbing)

3-5 Weighted Chin Ups / Assisted Chin Ups

Rest 90 seconds

Shoot for 4-5 Rounds


Conditioning

4 Rounds

AMRAP 3 min

3 Push Ups

6 KB Power Cleans (kettle bell swing - do not touch ground each rep)

*Switch Arms each round

9 Sit Ups  

Rest 1 min after each round

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Workout of the Day

Friday 1st November 2019

AMRAP 15

With a parter

20 Single Arm KB Deadlift 70/55

Inchworm D+B

Row 400/300m

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Workout of the Day

Thursday 31st October 2019

For Quality 

4 Rounds

3 Bench Press ( heavier)

then Immediately into  6-10 at 50% of 3 Reps

10-15 Bulgarian Lunges/Side (off plate)

45 60 Second Bar Hang

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Workout of the Day

Wednesday 30th October 2019

Skill

3 RFT

3-5 Strict Pull Ups

3-5 Strict HSPU

60 Second Weighted Plank Hold

Conditioning 

AMRAP 7

15 STOH 75/55

30 Double Unders

*OTM 4 Burpee Over Bar

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Workout of the Day

Tuesday 29th October 2019

In 12  Min

3 TNG Power Cleans

Find todays Heavy


Conditioning

For Time:

21-15-9

Toes to Bar

Box Jump Overs

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Workout of the Day

Monday 28th October 2019

“Mogadishu Mile”

4 Rounds for time of:

-19 Ground to Overhead Dumbbell or Kettlebell @53/35 (swing or snatch)
-19 Front Squats @53/35
-19 KB/DB push-ups (one hand on KB/DB left then right for a total of 38)
-400 m run with KB

Teams of 2 will work/rest as needed.

Rules for Mogadishu Mile

*Your KB is your ‘Ranger Buddy…..you cannot lose physical contact with it at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely.
*If you DO let your KB go, you forfeit the progress of that round, and you must start the round over.

Symbolism of the “Mogadishu Mile”
*You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your KB during the run to symbolize the gear the soldiers carried.
*19 reps – one honoring each soldier of Task Force Ranger killed during the battle and the day after.
*Ground to overhead – as the soldiers held up their rifles the entire time
*Squats – as they sought cover behind anything available
*Push-ups – as they fell to the ground and had to get back up
*Don’t let the KB go – symbolic for the dedication the soldiers showed towards their creed to ‘not leave a man behind

On October 3rd, 1993, members of the 3rd Battalion, 75th Ranger Regiment and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship. While the initial mission went smoothly, things took a turn for the worse when two aircraft were shot down, forever coining the phrase ‘Blackhawk Down’. Determined to not leave a man behind, and also facing the task of securing the crash sites, Rangers and Deltas, scattered at several locations throughout the city, under heavy fire, most of them wounded, and low on supplies, held their positions until the morning hours of October 4th.
As help from the 10th Mountain Division finally arrived, the armored vehicles could not accommodate all of the soldiers. At this point, some of them began their exit to a rally point on foot, under heavy fire, dehydrated and sleep deprived, all of them wounded in one way or another. This has become known as the “Mogadishu Mile”.

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Workout of the Day

Friday 25th October 2019

5 Rounds Not For Time

4 Turkish get Ups/side

5 Power Clean with 2 sec pause at Knee (1.1.1.1.1)

*rest no more than 10 seconds between singles

10-20 Hamstring Curls, Nordic Curls, coppenhagen adductors

rest as necessary between  

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Workout of the Day

Thursday 24th October 2019

4 Rounds For Quality

5-7 Strict Toes to Bar, KTE, TTR

25 ft Handstand Walk, Handstand Marches, Handstand Hold

5-8 Bench Press ( heavy across)


Conditioning

As a team For Time

Row 2000m

200 Double Unders

Row 1000m

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Workout of the Day

Tuesday 22nd October 2019

20 min

Weightlifting

3 Heavy Jerk Recoveries

10-15 Seated DB or Barbell Press

10-15 GHD Sit Ups / Straight Leg Sit Ups

20 Russian Twist or 30-45 second Tuck hold

rest 60 seconds


Conditioning

3 RFT

Run 200m

25 Med Ball Cleans 20/14

*Each Round increase run by 100m

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Monday 21st October 2019

Workout of the Day

Weightlifting

20 min

4-5 Rounds

5-7 Hip Thrust (heavy across)

5 Single Leg Deadlift/Side

4 Tall Box Jumps

rest 90 seconds

Conditioning 

For As long as possible

Death by Shuttle Run 25ft

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Workout of the Day

Monday 21st October 2019

Gymnastic Skill Work

3 Rounds

5 Ring Dips or Box Dips

3-5 Ring Muscle Up or Ring Transitions

30-45 Second Ring Support Hold

rest 60 seconds

Conditioning

AMRAP 6

8 Sumo Deadlift High Pull 95/65

6 Hand release Burpee Over Bar

rest 3 min

AMRAP 6

8 STOH 95/65

6 HR Burpee Over Bar

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Fitness 
Performance 

Performance

Workout of the Day

Kipping Skill Work
20 Small, Medium, Large Swings

AMRAP 7
4 Strict+4 Kipping Handstand Push Ups / Box Assisted
10 Ring Dips / Box Dips

Workout of the Day

5 Rounds Not For Time:
5 Split Jerks
10 Strict Pull Ups ( weighted)
*increase weight each round - build in weight with no misses - drop in weight if necessary

Workout of the Day

Snatch Skill Work
4 sets of 3 reps each
Hang Snatch
Hang Snatch below knee
Snatch high pull+snatch

EMOM 8
Even:
10 Reverse KB Lunges 55/35
5 Double KB Clean 5/35
Odd:
5 Triple Unders

Workout of the Day

3 Rounds
50 Cals Assault Bike
50 Air Squats

Workout of the Day

Clean Skill Work
4 sets of 3 reps each:
Hang Clean
Hang Clean below knee
Clean high Pull + Clean

For Time:
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk

P: 155/105
F: 135/95

Rest Day

Athlete Saturdays

Build to a heavy 3 rep Tempo Front Squat

1 rep at tempo (3 down, 2 at bottom)

then 2 regular front squats

Workout of the Day

For Time:
Run 800m
Row 1000m
Run 800m

Workout of the Day

Snatch Skill Work
4 sets of 3 reps each:
High Hang Snatch  
Snatch From Below Knees
Snatch High Pull + Snatch
then
As a team of 2 or 3
BBJO
DB/KB Bench Press
Wall Ball Shots
+2 Rep Scheme
each round moments increase by 2 reps
As many reps as possible in 14 min

Workout of the Day

Clean Skill Work
4 sets of 3 reps each:
High Hang Clean
Clean From Below Knees
Clean High Pull + Clean  

For Time:
3 Rounds
30/20 Cals Assault Bike / 20/15 cals row
15 Kettle bell Swings 70/55
8 Strict Ring Dips

Rest 5 min then 1 Max Effort Set of:
AB Cals in 1 min / row cals in 1 min
Max Unbroken Set of KBS 70.55 55/35
Ring Dips / stationary dips

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WODs | CrossFit Radford