WODs

WOD

Workout of the Day

Monday 22nd July 2019

Skill

3 Rounds

5 Strict Pull Ups or 3 Muscle Ups or 1 Strict MU

3 Negative Pull Ups (3-5 seconds)

45 to 60 sec Bar Hang

Rest 60 to 90 seconds

EMOM 16 - Alternate Between

Double Unders

Max Rep in 45 seconds

Assault Bike Cals

Max Rep in 45 Seconds

Shuttle Run

Max Rep in 60 seconds

Rest 1 min

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Friday 19th July 2019

Workout of the Day

For Time:

100 Ab Mat Sit Ups

50 Push Ups

100 Hollow Rocks

50 Standing Med Ball to Target 20/14

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Thursday 18th July 2019

Workout of the Day

Skill

Every 2 min for 10 Min

Hang Muscle clean

Tall Clean

Strength

Every 2 min for 20 min

1.1 Power Clean (climbing)

30 Unbroken Double Unders or Run 100m

3-4 Rounds

30 Second Bicep Curls

30 Second Chin Up Hold

rest as necessary  

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Workout of the Day

Wednesday 17th July 2019

AMRAP 15

Run 200m

15 Push Press 95.65

5 Bar Muscle Ups / 10 Chest to Bar Pull Ups / 12 Pull Ups

with a partner, partners will alternate each movement.

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Workout of the Day

Tuesday 16th July 2019

Gymnastic Skill

3 Rounds

30 sec Handstand Push Ups off box or Strict HSPU

30 Second Handstand Hold

rest 1 min


Conditioning 

In 6 min

Row 1000m or Bike 1500m

AMRAp with remaining time

Burpees

-rest 6 min -

In 6 min

Complete Same amount of Burpees

with remaining time Row or Bike as far as possible

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Workout of the Day

Monday 15th July 2019

In 25 min

5 Back Squat ( climbing)

10 Barbell Hip Thrusts (heavy)

5 Seated Box Jumps 30/24

Rest 60-90 seconds

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Workout of the Day

Friday 12th July 2019

As a team

For Time:

Triple 3 or half triple 3 (1.5)

Run 3000m

Row 3000m or Bike 4500m

300 Double Unders

or

Run 1500m

Row 1500m or Bike 2250m

150 Double Unders

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Workout of the Day

Thursday 11th July 2019

For Quality

Pick a combination (some or all) of movements to work on 

AMRap 30

Sandbag Carry 100ft or Hold for 60 seconds

Sled Push or Drag 100ft

1-3 Peg Board

1-3 Ring or Bar Muscle Ups or

3-5 Ring Transitions

10-15 Hip Extensions

10-15 GHR

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Workout of the Day

Wednesday 10th July 2019

Skill

5 Rounds Every 75 Seconds

3-5 Strict Pull Ups

10-15 Heavy Russian Swings

AMRAP 12

with a partner

10 Single arm DB Bench Press 50/35

10 DB Box Step Ups (alternating) (20” max height)

*while one partner runs 75m

other partner works through amrap

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Workout of the Day

Tuesday 9th July 2019

In 20 min

3 Behind the Neck Push Jerk (climbing)

8-10 Bent Over Row 70/55 per side

then choice of

10-15 Russian Twist

10-15 GHD Sit Ups

10-15 Reverse Crunches

rest as necessary

For Time:

15-12-9

Power Clean 135/95 ( goal is to pick a heavy unbroken weight) 

Inchworm 

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Workout of the Day

Monday 8th July 2019

3 Rounds

30 Second Ring Row

30 Second Ring Row Hold

30 Second Rest


8 RFT

5 Burpee to Target

6 Mountain Climbers/ Leg

7 Jumping Air Squat to Target

rest 60 seconds

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Workout of the Day

Friday 5th July 2019

Danny

Complete as many rounds as possible in 20 mins of:

 30 Box Jumps, 24/20 in

 20 Push Press, 115/75 lbs

30 Pull-ups

Perform with a partner


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

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Thursday 4th July 2019

Workout of the Day

Schedule update for the Week of July 4th 🇺🇸


Monday to Wednesday regular schedule


Thursday 4th closed


Friday 5th classes at 11 am and Noon, join us for a fun partner workout celebrating ‘Murica 🇺🇸🎆🎇


Wear your Stars and Stripes!


Thanks

CFR Staff

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Wednesday 3rd July 2019

Workout of the Day

Schedule update for the Week of July 4th 🇺🇸


Monday to Wednesday regular schedule


Thursday 4th closed


Friday 5th classes at 11 am and Noon, join us for a fun partner workout celebrating ‘Murica 🇺🇸🎆🎇


Wear your Stars and Stripes!


Thanks

CFR Staff


Skill work

3 rounds

30 seconds ring push ups

30 second ring plank hold

Rest 30 seconds


For Time:

30-20-10

Russian KBs 70/55

Ab mat sit ups

50 Double Unders/75 singles

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Wednesday 3rd July 2019

Happy July 4th

Schedule update for the Week of July 4th 🇺🇸


Monday to Wednesday regular schedule


Thursday 4th closed


Friday 5th classes at 11 am and Noon, join us for a fun partner workout celebrating ‘Murica 🇺🇸🎆🎇


Wear your Stars and Stripes!


Thanks

CFR Staff

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Tuesday 2nd July 2019

Workout of the Day

Schedule update for the Week of July 4th 🇺🇸


Monday to Wednesday regular schedule


Thursday 4th closed


Friday 5th classes at 11 am and Noon, join us for a fun partner workout celebrating ‘Murica 🇺🇸🎆🎇


Wear your Stars and Stripes!


Thanks

CFR Staff


Weightlifting

AMRAP 20

Split jerk 3-5 reps (climbing)

Weighted plank 30-60 seconds

10–15 front raises

10-15 side raises

Rest as necessary in between rounds


Conditioning

4 RFT

8 burpees

10 wall ball 30/20 20/14

12 jumping lunges

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Monday 1st July 2019

Workout of the Day

10 rounds

30 seconds assault bike cals

30 seconds row cals

Rest 60 to 90 seconds

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No Classes Today!

Saturday 29th June 2019

Reminder!  

We will not have classes tomorrow, Saturday, June 29th.  We will be at The Guardian Games RVSPCA Benefit at Roanoke Valley CrossFit.  

If you want to follow our CFR teams, go to www.theguardiangames.com for live scoring.  

Thank you

CFR Staff

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Workout of the Day

Friday 28th June 2019

“Marston”

20 min AMRAP

1 deadlift 405/285

10 toes-to-bars 

15 bar-facing burpees

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Workout of the Day

Thursday 27th June 2019

For Quality: 

AMRAP 20

10 Turkish Get ups

55/35

10 Strict HSPU

10 Bent Over Rows

90 sec Rest

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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