WODs

WOD

Workout of the Day

Wednesday 8th July 2020

Weightlifting 

3-4 Rounds (15 min)

6-8 Push Press (climbing)

10-15 Bicep Curls

15-20 Weighted Knee Rasies 10/5lbs

rest 60 seconds


Workout

75 DB Step Ups for Time

OTM

do 6 DB Snatches 50/35

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Workout of the Day

Tuesday 7th July 2020

4 RFT

Run 400m

15 Squat*


Round 1: OHS 95/65

Round 2: Front Squat 115/80

Round 3: Back Squat 135/95

Round 4: 15 Burpee Over Bar

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Workout of the Day

Monday 6th July 2020

Every 30 seconds for 30 Rounds

Power Clean and Jerk

*shoot for around 70-80% of 1RM

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Friday 3rd July 2020

Workout of the Day

4 Rounds for Time

300 meter Run

24 Pull ups or ring rows

24 Box Jumps (24/20 in)

24 Goblet Squats (55/35 lb)

24 Hand Release Push-Ups

24 calorie Bike/Row (alternate each round)

24 Air Squats


With a partner!

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Workout of the Day

Thursday 2nd July 2020

Every 4 min for 6 Rounds

Run 200m

5 Deadlift (Climbing)

10-15 Wall Ball Push Press

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Workout of the Day

Wednesday 1st July 2020

3 Rounds

Row 500/400m

100 Russian Twists

100 Hollow Rocks

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Workout of the Day

Tuesday 30th June 2020

4 Rounds Every 5 min

10 Back Rack Lunges (climbing)

15 Goblet Squat Heel Raise 70/53

20 Heavy Russian KBS 70/53

With Remaining Time

Max Rep Strict Pull Ups or Muscle Ups 

rest 60 seconds

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Workout of the Day

Monday 29th June 2020

On the Min for 20 min 

Min 1: 3 Clusters (climbing)

Min 2: 10-15 Toes to Bar

Min 3: 15/12 Cal Row or 15/10 Cal Bike

min 4: rest

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Workout of the Day

Friday 26th June 2020

10 RFT

8 Floor Press 95/65

6 Sumo Deadlift High Pull 95/65

4 Hang Power Clean 95/65

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Workout of the Day

Thursday 25th June 2020

4 RFT

Row 400m/300m

Run 200m

50 Double Unders

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Workout of the Day

Wednesday 24th June 2020

For Quality

AMRAP 20

50m OH Carry

50m FR Carry

50m Farmers Carry

3-5 Strict Pull Up or Muscle Up

5-7 Strict Push Up or Weighted Push Up

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Workout of the Day

Tuesday 23rd June 2020

3 Rounds

5 Back Squats (climbing)

10 Weighted Cossack Squats

Rest 90 seconds


“SQT”

3 RFT

Run 200m

10 GTOH 95/65

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Workout of the Day

Monday 22nd June 2020

3 Rounds

10 Push Press (climbing)

15 Single Arm Side Raises/side

1 min Gun Walk

Rest 90 seconds


AMRAP 5

5 Box Jumps

5 Squat Cleans 135/95

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Workout of the Day

Friday 19th June 2020

Every 90 seconds for 8 rounds

Power Snatch Cluster (1.1.1)

Every 90 seconds for 8 Rounds

Power Clean Cluster (1.1.1)

Climb Across

*A weightlifting cluster is a term to denote a time frame between a quick secession of lifts, so today its 3 lifts with a 10 second window between each lift.  Should be done fast.  


You are not doing thrusters today :) 

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Workout of the Day

Thursday 18th June 2020

5 RFT

Run 200m

25 Wall Ball Shots

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Workout of the Day

Wednesday 17th June 2020

5 Rounds

Min 1: Work on Pull Ups (strict or Kipping)

Min 2:  Max Push Ups

Min 3: Max Russian Twist 40/30

Min 4: Rest

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Workout of the Day

Tuesday 16th June 2020

For Time:

50-40-30-20-10

Russian KBS 53.35

Ab Mat Sit Ups

*20 Double unders after each movement

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Workout of the Day

Monday 15th June 2020

3 RFT

10 Deadlifts

8 Hang Power Clean

6 Push Jerk

Run 200m


Men Use (155)(135)(115)

Women use (110)(100)(85)

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Workout of the Day

Friday 12th June 2020

Warm Up

3 Rounds

20 Arm Swings

20 Leg Swings

10 Scorpions

10 Scap Push Ups

Workout

AMRAP 15

Run 200m

Row 300/200m

8 Front Squat 135/95

Close Out

1 min of Each

Dragon Pose per side

Pigeon Pose per Side

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Workout of the Day

Thursday 11th June 2020

Warm Up

2 Rounds

20 Sit Ups

20 Russian Twists

20 Hollow Rocks

20 Reverse Sit Ups

Workout

For Time:

10-1

Inchworm

1-10

Heavy DB/KB Floor Press

Close Out

Easy 5 min Run

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WODs | CrossFit Radford