WODs

WOD

Workout of the Day

Tuesday 19th March 2019

3 Rounds For Time

50 Double Unders

15 Shoulder to Overhead 135/95

Tabata

Heavy Front Rack Hold


6:15 only - Partner Pa Tuesday!

AMRAP 13

Row 400m/300m

10 Box Jumps 24/20

20 step Farmers Carry Lunges 55/35

20 Air Squats

Assault Bike 15/10 Cals

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Workout of the Day

Monday 18th March 2019

AMRAP 10

10 Ring Fly Out

10 Alternating Ring Mountain Climber

10 Ring Plank Hold with Single Arm Press

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Workout of the Day

Friday 15th March 2019

Front Squat

3-3-3-3-3-3-3

Find Heaviest triple

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Workout of the Day

Thursday 14th March 2019

5 Rounds not for time

Bike or Row 30 Seconds

30 Seconds of HSPU

30 Second Handstand Hold

rest as needed in between rounds

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Workout of the Day

Wednesday 13th March 2019

For Time:

3 Rounds

30 Double Unders

30 Ab Mat Sit Ups

then

3 Rounds

30 Double Unders

10 DB Snatch 50/35

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Workout of the Day

Tuesday 12th March 2019

Clean Skill Work 

3 Sets

Power Clean(no feet) + Push Press

3 sets

Power Clean + Push Jerk

3 sets

Squat Clean + Jerk

Build across

Conditioning 

AMRAP 6

4 Squat Cleans 135/95

4 Burpee Over Bar

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Workout of the Day

Monday 11th March 2019

10 Rounds

Row 10/8Cals

Bike 10/8Cals

Rest 1:1

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Workout of the Day

Friday 8th March 2019

Weighted Pull Ups

10 x 2

Build to heaviest double

Close Out

5 max effort strict pull up sets

without weight

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Workout of the Day

Thursday 7th March 2019

Snatch Primer

4 sets of Seated Snatch Press

Build across sets


4 Rounds Not For Time:

5 Split Snatch

Row 300/200m (fast pace with same stroke rate)

rest as needed between rounds

build across snatches to a heavier set of 5 singles

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Workout of the Day

Wednesday 6th March 2019

4 Rounds

30 Sec Max Effort Assault Bike Cals

45 sec Max Effort Ring Push Ups

60 sec Max Effort Sumo Deadlift High Pull 75/55

2 min Rest

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Workout of the Day

Tuesday 5th March 2019

AMRAP 8

45 Double Unders / 45 Single Unders

25 Air Squats

Close Out

3 Rounds

12-15 Weighted Hip Extensions (tempo 3x11)

10 Barbell Hip Thrusts 

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Workout of the Day

Monday 4th March 2019

Every 30 seconds for 30 Rounds

1 Power Clean at 70-80% of 1RM

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Workout of the Day

Friday 1st March 2019

For Time:

Row 3000m

Bike 150/100 Cals

perform as a team of 2 or 3

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Workout of the Day

Thursday 28th February 2019

For Quality

8 to 1

Turkish Get Ups

then each round

Ring Muscle Up (Transition) 1-3 Reps

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Workout of the Day

Wednesday 27th February 2019

For Time:

21-15-9

DB Push Press 50/35

Box Jump Overs 20”

Cal Row

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Workout of the Day

Tuesday 26th February 2019

In 15 min Find heavy 7 Rep Back Squat

then

3 Rounds

Assault Bike Sprint - 1 min

Max rep Back Squat at 70% of todays 7 RM

Rest as needed

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Workout of the Day

Monday 25th February 2019

3 Rounds for Time

20 Pull Ups

20 Toes to Rings

then

Skill Work:

Handstand Walk / Handstand Hold

Handstand Push Up Negatives

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Rest Day

Sunday 24th February 2019
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Saturday

Saturday 23rd February 2019

Build to heavy 10 Wide Grip Bench Press

Build to heavy 8 Regular Grip Bench Press

Build to heavy 6 Close Grip Bench Press

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Workout of the Day

Friday 22nd February 2019

Push Press

5-3-3-2-2-1-1-1

Build to todays heavy single

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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