WODs

WOD

Wednesday 30th September 2020

Workout of the Day

4 RFT

Run 200m

7 Burpee Over Bar

9 Deadlift 175/120

Close Out 

Tabata Handstand Hold

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Workout of the Day

Tuesday 29th September 2020

3 RFT

Row 400m/300m

10 Squat Cleans 165/115

20 American Kettlebell Swings

Close Out

2 Rounds

20 Reverse Barbell Sit Ups

20 Cross Body Mountain Climbers

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Workout of the Day

Monday 28th September 2020

4 Rounds

6 Strict Press

6 Push Press

3 Strict Press

3 Push Press

*weighted plank after each round

rest 60-90 seconds


Conditioning 

AMRAP 4

10 Hang DB Clean and Jerk 50/35

10 Toes to Bar or Ring

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Workout of the Day

Friday 25th September 2020

20 Min EMOM

Odd: 10 Wall Ball Push Press 20/14

Even: 10 Power Snatches x 2 Rounds

…….. 

8 Snatches at 2 Rounds

6 Snatches x 2 Rounds

4 Snatches x 2 Rounds

2 Snatches x 2 Rounds

Recommended weights - should be touch and go reps 

Men 75/95/115/135/155

Women 55/65/75/85/95

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Workout of the Day

Thursday 24th September 2020

For Quality

AMRAP 18

3-5 Pull Ups/ Muscle Ups (kipping or strict)

5-7 Strict Toes to Bar/Rings

Alternate each round

*45 Second Max Skull Crushers 45/35

*45 Second Max rep Bicep Curls 45/5

*45 second Max Rep Banded Pull Apart

rest as needed

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Wednesday 23rd September 2020

Workout of the Day

4 Rounds

AMRAP 3

3 Hang Power Cleans 105/70

6 Ring Dips / Assisted Dips

9 Air Squats

*rest 1 min after each round

Score total rounds, pick up where you left off

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Workout of the Day

Tuesday 22nd September 2020

For Load

Deadlift

5-3-2-2-1

After every set

Row 200/150m As Fast As Possible then 

30 Double Unders/ 45 Singles

*rest at least 2 min after each round 

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Workout of the Day

Monday 21st September 2020

“Jackie Runs”

For Time

Run 1000m (5 laps)

50 Front Squat 65/45

30 Pull Ups (assisted/ jumping or ring row)


Close Out

2 Rounds

20 Russian KBS 70/53

20 Russian Twist with 25/15lb plate

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Friday 18th September 2020

Workout of the Day

For Time:

Row 1000m/800m

Then complete

2 rounds:

50 KB Deadlifts 53/35

10 Single Ring rows

10 Regular Ring Rows

10 Single Ring Rows

10 Regular Ring Rows

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Workout of the Day

Thursday 17th September 2020

For Quality

AMRAP 20

50ft OH Plate Lunge 45/35

45-60 second bar hang

Run 100m

10 Muscle Clean+ Strict Press

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Workout of the Day

Wednesday 16th September 2020

Weightlifting

4 Rounds  

2 Tempo Back Squats + 2 Regular Back Squats

(climbing)

10-12 Landmine Lunges (lighter)

rest 90 seconds after


Conditioning

AMRAP 10

20 Hanging Knee Raises 10lbs

20 Kettlebell Swings 53/35

20 Ab Mat Sit Ups

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Workout of the Day

Tuesday 15th September 2020

Weightlifting

Every 90 seconds for 8 Rounds

1 Clean Pull + 1 High Pull + 1 Power Clean

increasing weight each round


Workout

AMRAP 4

30 Double Unders/45 Singles

6 Burpee to Target

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Workout of the Day

Monday 14th September 2020

OTM 10

Odd: 2 Push Press + 1 Jerk (climbing) 

Even: 30 Second Ring Row Hold


“Cranes in the Sky”

For Time: Cap at 15 min

21 Thrusters 95/65

Run 400m

15 Thrusters 115/80

Run 400m

12 Thrusters 135/95

Run 400m

9 Thrusters 155/105

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Friday 11th September 2020

Workout of the Day

For time

September 11th Memorial Wod

Bike 1001m

Then 9 rounds

11 step ups 20in

11 dB hang to over head

Then

1000m Bike

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Thursday 10th September 2020

Workout of the Day

4 Rounds

AMRAP 3

3 Deadlifts

4 Athletic Burpees

5 Wall Ball Shots 30/20


Round 1: 135/95

Round 2: 155/115

Round 3: 175/115

Round 4: 195/125

Rest 1 min after each round

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Workout of the Day

Wednesday 9th September 2020

Weightlifting 

4 Sets

10 Back Rack Lunges (climbing)

(5 per Leg)

10-15 Single Ring Toes to Ring / Hanging Knee Raises

60 second Weighted Plank from fore arms (45lb/25lbs) 

rest 60 to 90 seconds


AmRAP 5

3 Hang Muscle Snatch 65/45 (45/35)

3 Hang Power Snatch 65/45 (45/35)

30 Double Unders/ 45 Single Unders

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Tuesday 8th September 2020

3 rounds

8-10 bent over rows (climbing)

20-30 dB bench press

60 second ring plank hold

Rest 90 seconds


Amrap 3

10 reverse sit ups

20 hollow rocks

30 Cross body mountain climbers

Rest 90 seconds

Repeat amrap

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Labor Day Workout

Monday 7th September 2020

Labor Day

****Classes 6am, 11 am, and 4 pm only"

“Hot Shots 19” Hero WOD

6 Rounds For Time

30 Air Squats

19 Power Cleans (135/95 lb)

7 Strict Pull-Ups

400 meter Run


Scaling

This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.


Intermediate Option

6 rounds for time of:

30 squats

19 power cleans

7 pull-ups

Run 400 meters

Men: 115-lb. clean

Women: 75-lb. clean


Beginner Option

4 rounds for time of:

15 squats

10 power cleans

5 ring rows

Run 400 meters

Men: 75-lb. clean

Women: 55-lb. clean

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Saturday 5th September 2020

Labor Day Schedule!


Monday the 7th

Classes at 6 am, 11 am, and 4 pm

Please check out the Zenplanner member app to reserve your spot in class. Let us know if you have any issues!

Thank you,

CFR Staff

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Workout of the Day

Friday 4th September 2020

AMRAP 15

3 Devils Press 50/35

4 Burpees

5 DB Front Squat

rest 30 seconds after each round

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Fitness 
Performance 

Performance

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WODs | CrossFit Radford