WODs

WOD

Workout of the Day

Monday 1st June 2020

Warm Up

2 Rounds

Run 100m

20 Leg Swings

20 Sit Ups

10 Scorpions

Workout

4 Rounds For Time:

Run 200m

Row 200m

10 Thrusters or Air Squats

10 Burpees

Close Out

2 rounds

30 v Ups

10 Inchworm Walk Outs

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Workout of the Day

Friday 29th May 2020

Warm up

3 rounds

20 arms swings

20 leg swings

10 Cossack squats

10 broad jumps

Workout

4 rounds

Row 400/300

Then inmeadiately into

Max rep floor press

Rest 90 seconds after each

Close out

Tabata

Flutter kick

Reverse sit ups

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Workout of the Day

Thursday 28th May 2020

Warm up

5 min run

5 min jump rope

Workout

Amrap(12min cap)

60 sit ups

40 dB snatches (GTOh)

30 double unders

Close out

2 rounds

30 front raises

30 side raises

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Workout of the Day

Wednesday 27th May 2020

Warm Up

2 Rounds

20 Pass Throughs

15 Air Squats

15 Push Ups

15 Sit Ups

15 Leg Swings/side

Workout

AMRAP 10

5 Strict Press

10 Front Squats

5 Burpees

Close Out

3 Rounds

:30/:15

V Sit Sliders

Reach Thrus

Rotator Planks

Alt Mountain Climbers

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Workout of the Day

Tuesday 26th May 2020

Warm Up

2 Rounds

10 Cossack Squats

10 KB windmills

10 Perfect Squat Steps

30 Jumping Jacks

Workout

4 Rounds For Time

Row 400m/300m (100 Double Unders/ 150 Singles)

10DB Shoulder To Overhead( 20 Push Ups)

20 Alternating DB Lunges  (BW Lunges)

Close Out

2 Rounds

50 Russian Twist

5 Push Up Negatives (5 seconds)

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Saturday 23rd May 2020
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Workout of the Day

Friday 22nd May 2020

Warm Up

in as few sets

100 Russian Kettlebell swings

or

100 sit Ups

Workout

AMRAP 12

5 Alternate Stance Push Ups

10 Bent Over Rows (any weight/object)

15 Russian Twist

Close Out

10 min walk

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Workout of the Day

Thursday 21st May 2020

Warm Up

5 min Double Under Practice

then 2 rounds

10 Air Squats

10 Jumping Lunges

10 Inchworms

Workout

For Time:

Row 2000m

or Bike 5K

Close Out

2 Rounds

1 min Plank hold

1 min Hollo Hold

rest 1 min

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Wednesday 20th May 2020

Workout of the Day

Warm Up

3 Rounds

20 Bent Over Rows

10 Scap Push Ups

20 Leg Swings

20 Arm Swings

Workout

For Time:

1-10

Strict Handstand Push Ups (Assisted)

10-1

Kettle bell Swings 70/53

* Atlernate variations if not in the gym

Substitute Kettlebell swings for inchworms or V Ups.

Close out

2 Rounds

30 seconds per leg

Couch Stretch

1 min Prayer Stretch

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Workout of the Day

Tuesday 19th May 2020

Warm Up

2 Rounds

10 Frankenstein+RDL Walk

20 Jumping Jacks

30 Samson Lunges

Workout

4-5 Rounds in 20 min

8 Single Leg Deadlifts/Side

20 Single leg Glute Bridges/Side

20 Hamstring Curl/ Sliders

rest 90 seconds

Close Out

3 Sets

5-10 Push Ups

30-60 second Bottom of Push Up Hold

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Workout Of the Day

Monday 18th May 2020

Warm Up

5 min Run

5 Min Jump Rope Practice

Workout

1-10 DB/KB Hang Squat Clean or Goblet Squat

10-20 Cal Bike or Row

Close Out

2 Rounds

10 Reverse Sit Up

60 Flutter Kicks

45 Sec Hollow Hold

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Rest Day

Sunday 17th May 2020
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Home Workout of the Day

Friday 15th May 2020

Warm Up

Tabata

Jumping Air Squats

Push Ups


Workout

10 RFT

30 Double Unders/ 50 Singles or Jumping Jacks

10 Ground to Overhead (KB DB Med Ball etc)


Close Out

10 min Walk

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Home Workout of the Day

Thursday 14th May 2020

Warm Up

2 Rounds

Figure 4s 50ft

20 Cossack Squats

20 Bowlers Squats

20 Leg Swings/leg

Samson Lunge 50ft

then

easy 5 min run to prep


Workout

10 x 100m Sprints

2 min in between


Close Out

2 Rounds 1 min each

V Sit

Seated Pigeon Pose/Side

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Workout of the Day

Wednesday 13th May 2020

Warm Up

10 min Run or Walk


Workout

10 to 1

Inchworms

Half Burpee Push Up


Close Out

Pick one:

100 KBS or DB

100 v Ups

100 Sit Ups

Try to complete in as few sets as possible

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Home Workout of the Day

Tuesday 12th May 2020

Warm Up

4 Rounds

20 Sit Ups

20 Alternating Mountain Climbers

20 Hollow Rocks


Workout

4 RFT

Run 200m

Weighted Carry 200m

60 Seconds STOH for mx reps

rest 90 seconds after each round


Close Out

Seal Pose 1 min

Sumo Squat 1 min

Dragon Pose 1 min/leg

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Home Workout of the Day

Monday 11th May 2020

Warm Up

7 min amrap

20 Lunges

20 Russian Twists (BW)

20 Jumping Jacks

20 Sit Ups


Workout

For Time:

10 Rounds

5 Burpees

10 Air Squats

15 Bent Over Rows


Close Out

2 Rounds

1 min each

Childs Pose

Pigeon Pose

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Rest Day

Sunday 10th May 2020
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Home Workout of the Day

Friday 8th May 2020

Warm Up

3 Rounds

10 Double Touch

10 Leg Swings/Leg

50ft Cherry Pickers

50ft Borad Jumps

50ft Frankensteins +RDL

Workout

Run 200m

rest 1:1

Run 400m

rest 1:1

Run 600m

rest 1:1

Run 800m

Time Each effort

Close Out

1 min at each station

Couch stretch/leg

Hamstring Stretch/leg

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Home Workout of the Day

Thursday 7th May 2020

Warm Up

3 Rounds

5 Windmills/Side

10 Scap Push Ups

Workout

4 Rounds

AMRAP 3

3 DB, KB, or Med Ball Clean

6 Push Ups

9 Anchored Sit Ups

rest 1 min

pick up where you left off

Close Out

9 Min AMRAP

5 Burpees

10 Supine “Toes to Bar”

30 Reach Thrus

30 Hollow Rocks

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Fitness 
Performance 

Performance

Workout of the Day

In 15 min build to heavy Z Press
then perform as quickly as possible with as little rest in between
5 at 90%
6 at 80%
7 at 70%
8 at 60%
9 at 50%
10 art 40%

Every 90 secs for 7 rounds
8-10 deadlifts 225/155  185/125
Run 50M
then
AMRAP
Double Unders

Workout of the Day

Kipping Practice
20 Small Swings
20 Medium Swings
20 Large Swings

Tabatas:
Pull Ups(:20/:10)
Plank Hold(:30/:15)
Ring Rows(:20/:10)
Ab Mat Sit Ups(:30/:15)

Close Out
3 sets
8-10 Reps Bicep Curls
8-10 Reps Tate Press
8-10 Reps Lateral Side Raises
8-10 Reps Front Raises

Workout of the Day

2 Rounds:

Row 200m

then Farmers Hold for as long as it took to complete Row

Row 400m 

then Farmers Hold For as long as it took to complete row

Row 600m

then Farmers Hold For as long as it took to complete Row


Complete with as little rest as possible

Workout of the Day

AMRAP 3
Burpees
-rest 1 min-
AMRAP 3
Hollow Rock
-rest 1 min-
AMRAP 3
Burpee Pull Ups
-rest 1 min-
AMRAP 3
Weighted Hollow Rocks
-rest 1 min-
For as long as possible
Bar Hang
For As Long As possible
Plank Hold

Workout of the Day

In 15 min
build to a heavy 10 Rep Max Back Squat

then 

With a partner

AMRAP 11

Run 50m

15 Floor Press

one person works at a time

Workout of the Day

“Hidalgo-Ish”
For Time:
Row 1 Mile / Bike 2 miles
Rest 2 min
20 Squat Cleans 135/95
20 Box Jumps 24/20
20 OH Walking Lunges 45/25 lb plate
20 Box Jumps 24/20
20 Squat Cleans 135/95
rest 2 min
Row 1 mile/ Bike 2 miles

Wear weight vest if possible

Workout of the Day

2 Rounds
30 sec Max Effort Strict HPSU
+ 30 Sec Handstand Hold
rest 60 sec
30 Sec Max Effort Kipping HPSU
+ 30 Sec Handstand Hold

WOD
EMOM 14
Min 1: 5 Pull Ups + 5 CTB + 5 KTE + 5 TTB
Min 2:  45 second Max Effort Double Unders
Score is total number of DU Completed

Workout of the Day

In 10 Min 

Find 2 Rep Max Strict Press

In 10 min

Find 2 Rep Max Push Press

then 

AMRAP 10

7 Jerks

7 Lateral Burpee Over bar

Compare to August 3rd

Workout of the Day

5 Rounds:

Run 200m then immeadiately Sprint 100m

walk back - rest until recovered

30 Second Sprint on Assault Bike - Sprint 100m

walk back - rest until recovered

Workout of the Day

In 15 min

Build to todays heavy 5 RM Bulgarian Split Squat ( each Leg)

then  one set

Perform As many reps as possible at 50% of todays 5RM

3 Rounds:

10 Med Ball slams

20 Tall Med Ball Throws ( no squat)

30 Weighted Med Ball Sit Ups

Close Out

2 min max effort

Jumping Lunges

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WODs | CrossFit Radford