WODs

WOD

Workout of the Day

Tuesday 18th February 2020

“Elizabeth”

For Time:

21-15-9

Squat Cleans 135/95

Ring Dips


Accessory

2 Rounds

30 Face Pulls

10 Swimmer Raises

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Workout of the Day

Monday 17th February 2020

4 Rounds

100ft Front Rack KB Walking Lunge 53s/35s

12/9 Cal Assault Bike

7 Push Press (climbing)

rest 90 seconds

Move immediately from each movement to the next with as little rest as possible


Accessory

2 Rounds

20 Bulgarian Split Squats

20  Single Leg Glute Bridges/ Side

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Friday 14th February 2020

Workout of the Day

For As long As possible in 14 min

with a partner

Row 250m/150m

10 Deadlift 185/125

*increase Deadlift by 2 each round


Rx Plus Option

225/155

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Workout of the Day

Thursday 13th February 2020

Weightlifting

AMRAP 20 

2 Front Squat (climbing)

12 Weighted Sit Up (anchor feet with DBs)

30 Flutter Kick Hanging From Bar

rest 60 seconds to 90 seconds

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Workout of the Day

Wednesday 12th February 2020

CrossFit Games Open 14.1

AMRAP 10 min

30 Double Unders / 60 Singles

15 Power Snatches 75/55


Accessory

3 rounds

1 Min Hip Extension Hold

30-45 second Quad Ext/side (banded)

1 min Med Ball Step Overs

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Workout of the Day

Tuesday 11th February 2020

Strength

18 min Cap

Back Rack Lunge

front foot on 45lb plate

5 reps / side with 3 second tempo down

Look to climb in weight and find something heavy 


Conditioning

AMRAP 6

3 HR Push Ups

6 KB SDHP 70/53

9 Box Step Ups 24”/20”

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Workout of the Day

Monday 10th February 2020

For Time:

10 Rounds

10 Wall Ball Shots

3 Ground to Overhead 50/35s


Accessory

3 rounds

10 Incline DB Bench Press ( heavy but unbroken) 

8 Single Arm Row / Side with tempo (3 down,1 top) 

*use KBs or DBs

30-45 second chin over bar hold

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Workout of the Day

Friday 7th February 2020

EMOM 5 Min

Row 15/10 Cals

EMOM 5 min

alternate between

Max Effort Strict Toes to Bar

Max Effort Ring Push Ups

EMOM 5 Min

Row 15/10 Cals

EMOM 5 min

alternate between

Max Effort Strict Toes to Bar

Max Effort Ring Push Ups

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Workout of the Day

Thursday 6th February 2020

EMOM 10

1 Sots Press + 1 Snatch Drop

then

EMOM 10

1 Power Snatch + 1 Squat Snatch


Conditioning  

Cap at 12 min

10-1

1-10

Burpees

Kettle bell Swings 70/55

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Workout of the Day

Wednesday 5th February 2020

15-12-9-6-3

Bench Press

After each set

10 Pendlay Rows (heavier)

15/10 Cal Bike sprint


rest 90 seconds in between

*Build across on the bench press

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Workout of the Day

Tuesday 4th February 2020

4 Rounds

5 Front Squat (tempo 3 down)

5-10 Weighted Push Ups

-rest 60 to 90 seconds- 


Conditioning

Every 90 seconds for 8 rounds

3 Position Power Clean

(high hang, below knee, ground)  

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Workout of the Day

Monday 3rd February 2020

For Time:

9-15-21

Pull Ups

Jerks 155/105


Accessory 

2 Rounds

30 Second L Sit Hold

30 second Vups

30 second Hollow Hold

rest 90 seconds  

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Friday 31st January 2020

Workout of the Day

With a partner

Row 1 mile

2 Rounds

75 Lunges

75 Sit Ups

75 Mountain Climbers

Bike 1 mile

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Thursday 30th January 2020

Workout of the Day

4 Rounds for time

10 Power Clean 135/95

8  Back Squat 135/95

6 STOH 135/95

this should feel like “DT”

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Workout of the Day

Wednesday 29th January 2020

EMOM 20

1: 50 Double Unders

2: 15-20 Heavy Floor Press

3: 15-20 Toes to Bar

4: Rest

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Workout of the Day

Tuesday 28th January 2020

AMRAP 3

3 Burpees

6  sit ups

9 Wall Ball Shots 20/14

rest 1 min

Repeat for 4 cycles



Accessory

AMRAP 10

5 Strict press ( 3-5 second negative on way down )

3-5 weighted Chin Ups ( strict )

rest 30-45 seconds

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Workout of the Day

Monday 27th January 2020

Every 5 min for 4 Rounds

Row 500/400m

Deadlift

Round 1: 5 deadlift

Round 2: 3 deadlift

Round 3: 2 deadlift

Round 4: 1 deadlift

Build across to find a heavier single for the day

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Workout of the Day

Friday 24th January 2020

4-5 Rounds

10 Heavy Bench Press(climbing or across)

15-20 Lat Pull Downs

15-20 Bicep Curls

45 Seconds Jump Rope or Bike

rest 90 seconds

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Workout of the Day

Thursday 23rd January 2020

AMRAP 25

For Quality

4 OHS (climbing)

15 Single Leg Glute Bridges / Side

15 Hamstring Ball Roll Outs

Your Choice of Strict Pulling or Pressing for 5-7 reps

rest as necessary

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Workout of the Day

Wednesday 22nd January 2020

4 Rounds
Row 500/400m
Each as fast as possible
rest 1.5:1

4 RFT
10 Jumping Lunges
8 Jumping Pull Ups
6 Toes to Bar  

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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