WODs

WOD

Workout of the Day

Tuesday 21st May 2019

Weightlifting 

10-8-6-4-2

Seated Strict Press

Find Heavy double

Final week of this cycle


Conditioning 

EMOM 4 for 16 min

Run 200m

8 Lunges 115/80 95/65 75/55

8 Back Squats 115/80 95/65 75/55

These should be unbroken for both barbell movements

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Workout of the Day

Monday 20th May 2019

3 Rounds

30 Seconds Ring Rows

30 Second Ring Row Hold

rest 30 Seconds  


As many quality Rounds in 15 min 

10 GHD Sit Ups

5 Burpee over Tall Box

3 Rope Pull to Standing

rest 60 seconds


Close Out

3 rounds

60sec Plank Hold

30sec Mountain Climbers

rest 30 seconds

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Workout of the Day

Friday 17th May 2019

Death By Thruster

95/65

1st min:1 rep

2nd Min: 2 reps

3rd Min : 3 reps

Close Out

3 Rounds

1 min bicep curls

1 min skull crushers

1 min rest

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Workout of the Day

Thursday 16th May 2019

Strict Pull Ups

5 x 5

Push Ups

5 x 5

For Time:

4 Rounds

Run 400m

15 Toes to Bar

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Workout of the Day

Wednesday 15th May 2019

5 Rounds

Min 1: 2 Hang Snatch (climbing)

Min 2: 40 Double Unders

rest 5 min

5 Rounds

Min 1: 2 Hang Clean (climbing)

Min 2: 60 Second Wall Sit

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Workout of the Day

Tuesday 14th May 2019

In 15 min

10-8-6-4-2

Seated Strict Press

Build to heavy 2 rep

Conditioning 

For Time:

AMRAP 13

100m Farmers Carry 55/35

10 Double Russian Swing 55/35

8 Burpee to Target

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Workout of the Day

Monday 13th May 2019

5 min Bike As Many Cals as possible

rest 2 min

5 min Row as far as possible

rest 2 min

5 Min Bike As many Cals As Possible

rest 2 min

5 min Row as far as possible


Score is Cals and Distance 

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Saturday

Saturday 11th May 2019

Strength 

In 15 min 

Hang Power Clean and Jerk 

5-5-3-3-1-1

Build across to a heavy single, increase each set

Conditioning

AMRAP 5

10 KB Sumo Deadlift High Pull 55/35

10 Burpee Box Step Up  24/20

Rest 2 min 

AMRAP 5

10 Russian Kettlebell Swing 55/35

10 Burpee Box Step Up 24/20

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Workout of the Day

Friday 10th May 2019

For Time:

2 Rounds

20 Pistols

20 Weighted Sit Ups

2 Rounds

20 Jumping Lunges

20 V-Ups

2 Rounds

20 Air Squats  

20 Hollow Rocks

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Workout of the Day

Thursday 9th May 2019

For Quality

6 Rounds

7 Bench Press ( increase every 2 rounds)

Row Sprint 60 Seconds

Score is heaviest 7 reps and distance traveled on rower

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Workout of the Day

Wednesday 8th May 2019

Weightlifting 

Every 3 min for 15 min

Seated Strict Press

10-8-6-4-2

Compare to last week and try to go a little heavier than last time 

Conditioning 

AMRAP 12

with a partner

30 Deadlifts 185/125

20 Burpee Over Bar

10 Handstand Push Ups

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Workout of the Day

Tuesday 7th May 2019

Skill

Strict Pulling / weighted pull ups

5 x 5

Strict Push Ups / weighted push ups

5 x 5  

Conditioning 

Every 4 min for 4 rounds

Run 400m

AMRAP Double Unders

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Workout of the Day

Monday 6th May 2019

In 20 min

5 Back Squats

5 Back Rack Lunges/ Leg

rest 60 seconds

As many rounds as possible in 20 min

Conditioning

AmRAP 7

20 DB Snatches (10 per arm) 50/35

10 Wall Ball Shots 20/14

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Friday 3rd May 2019

Workout of the Day

For Time:

Row 250m

rest 1:1

Run 250m

rest 1:1

Row 500m

rest 1:1

Run 500m

rest 1:1

Row 250m

rest 1:1

Run 250m

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Thursday 2nd May 2019

Workout of the Day

For Quality

5 Rounds

5 Floor Press (heavy working set)

60 seconds Supine Ring Rows Max Effort Set

60 sseonds max effort db front raise

rest 90 seconds to 2 min

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Wednesday 1st May 2019

Workout of the Day

10-8-6-4-2

Seated Strict Press

(climbing)


3 RFT

8 Split Jerk155/105

10 box jump overs 30/24

50 Double Unders

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Tuesday 30th April 2019

Workout of the Day

0-4 min

2 Rounds

Run 200m

Row 200m

then

5-15 min

Find heavy Hang Power Snatch

then

15-19 min

2 rounds

run 200m

Row 200m

then

20-30 min

Find Heavy Hang Power Clean


score is total of clean and snatch

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Monday 29th April 2019

Workout of the Day

Skill

Strict Pull Ups

5 x 5

RX+ weighted pull ups

5 x 5 Push Ups

Rx+ weighted push ups


conditioning

Every 90 seconds for 5 rounds

30 Air Squats

With Remaining Time

Burpee to target


Score is the number of burpees

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Friday 26th April 2019

Workout of the Day

4-5 sets for quality

10 Bench press (heavy working sets)

15 banded pull apart ( x cross)

10 Bent over KB row 70/55 per side

15 DB lateral side raises

Rest as necessary between sets

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Thursday 25th April 2019

Workout of the Day

For Quality

10-1

Heel Elevated Goblet squat 70/55

Then immeadiately after

20-30 Double Unders (goal is UB)

10-20 banded Hamstring Curls

Rest 60 seconds after each round

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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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