WODs

WOD

Home Workout of the Day

Tuesday 7th April 2020

Warm Up

2 Rounds

Run for 2 min

10 Leg Swings /side

10 Scap Push Ups

5 Single Arm Press/Side (light weight and object)


Workout

4 Rounds

AMRAP 3

1 Push Up

3 Burpees

5 Sumo Deadlift High Pull (any weight or object)

rest 1 min after each round


Close Out

Dragon Pose 1 min per leg

Figure 4 Stretch 1 min per leg

View on Tumblr

Monday 6th April 2020

Home Workout of the Day

Warm Up

10 AMRAP

10 Lunge + Twist

10 Double Touches

10 Reverse Crunches

30 sec pigeon pose/side

Workout

In 12-15 min AMRAP for quality

10 Bulgarian Split Squats/Side

(farmers carry style/any object or weight)

immediately into

10-15 Narrow Goblet Squats

rest 60 seconds after each set

Close Out

Tabata (8 rounds :20 work /:10 rest)

Alternating Mountain Climbers

Plank Hold From Forearms

View on Tumblr

Rest Day

Sunday 5th April 2020
View on Tumblr

Equipment Rental Today

Saturday 4th April 2020

CFR,

Reminder today, Saturday at 2PM -3 PM. You can trade out equipment. We do have enough equipment if you would like to have another dumbbell kettlebell medicine ball etc.. if you are comfortable with what you have then you are more than welcome to keep it until our next trade. The gym will not be open, we will have everything placed outside. One up at a time, if you would like to wait in your car we can let you know when it is your turn to grab some equipment.

ThanksCFR

View on Tumblr

Friday 3rd April 2020

Embedded image

Hey everyone, Born Primitive is running a promotion that gives back 50% of the proceeds to the gym when you use code: RECOVERY6365. Click the link to head to their website.https://bornprimitive.com/pages/back-the-gyms

This code will also work with O2 Recovery Drinks https://drinko2.com/

This promotion and code will expire on April 5th! So if you want some new gear and support us at the same time head over to www.bornprimitive.com and/or https://drinko2.com/

Thank you,
CFR Staff (at Radford, Virginia)
https://www.instagram.com/p/B-h0qCggih_/?igshid=1h1acf5q45p3f

View on Tumblr

Home Workout of the Day

Friday 3rd April 2020

Warm Up

3 rounds

10 Perfect Squat Steps

5 Scorpions/side

10 jumping air squats


Workout

7 Rounds for Time:

10 KB, DB or Med Ball Thrusters

20 Russian Twist

rest 60 seconds


Close Out

2 Rounds

30 second Couch Stretch/ Side

30 Second Downward Dog

View on Tumblr

Home Workout of the Day

Thursday 2nd April 2020

Warm Up

2 Rounds

50ft High Kness

50ft Butt Kickers

50ft RDL Walk

50ft Inchworm

50ft Broad Jump


Workout

Run 4 x 400m

after each set 1 min max

Deadlift (object) or inchworm


Close Out

2 Rounds

1 min hamstring stretch / leg

30 Glute Bridges/leg

View on Tumblr

Home Workout of the Day

Wednesday 1st April 2020

Warm Up

Run 2 Min

Walk 2 Min

Run 2 min

walk 2 min


Workout

For Time:

100 Sit Ups or 75 V-Ups


Close Out

2 Rounds

30 Sec Handstand Hold

1 min Plank Hold

30 sec Handstand Hold

rest 2 min


View on Tumblr

Tuesday 31st March 2020

Home Workout of the Day

Tuesday

Warm Up

3 Rounds

10 Sit Ups

10 Perfect Squats

10 Frankensteins

5 Push Ups


Workout

4 Rounds For Time

20 Overhead Squat (pvc, broom handle,etc)

Run 200m

20 Shoulder to Overhead with KB,DB, Medball

*Substitute with 12 Push Ups

Run 200m


Close Out

2 Rounds

1 Min Prayer Stretch

1 Min Seal Stretch

View on Tumblr

Monday 30th March 2020

Home workout of the Day

Monday

Warm Up

3 Rounds

20 Jumping Jacks

10 Cossack Squats

10 Samson Lunges


Workout

AMRAP 10

10 Ground To Overhead

20 Step Ups

5 Burpee Over Object


Close Out

V Sit Stretch 30 sec/side

Couch Stretch 30 sec/side

View on Tumblr

Thursday 26th March 2020

Home Workout of the Day

3 Rounds For Time:

50 Jump Ropes ( Doubles or Singes)

*If you don’t have a jump rope, substitute with 75 Jumping Jacks

15 Ground to Overhead (equipment and weight will vary) substitute with 15 burpees

-rest same time it took to complete-

then

1 Mile Run or Walk

Its supposed to be beautiful outside today!

*walk or run with the family, dog, friends, etc

.

.

.

Of course with at least 6ft apart!

View on Tumblr

Wednesday 25th March 2020

Workout of the Day

4 Rounds

AMRAP 3

10 Air Squats

10 Mountain Climber

5 Broad Jumps

rest 1 min after each round

Pick up where you left off

View on Tumblr

Workout of the Day

Tuesday 24th March 2020

For Time:

7 Rounds

6 Athletic Burpees

30 Russian Twist


Accessory

3 Rounds

20 Glute Bridges per side

10 Leg Lifts

rest 60 seconds

View on Tumblr

Monday 23rd March 2020

Workout of the Day

CFR Members

Be on the look out for an email from us today! Please check out the CFR members page on Facebook if you haven’t don’t so already.

Thank you

CFR Staff

Skill 

Dip - From Chair, couch, etc

10 x 3

(Tempo 3 Down) 

Conditioning

For 10 min

Every min on the Min

20 Jumping Lunges

with remaining time hold Plank( from forearms or hands)

Accessory

Ab Finisher

2 rounds

:30/:15 (work/rest)

V  Ups

Side Plank Raises Left

Side Plank Raises Right

Hollow Hold

View on Tumblr

Workout of the Day

Saturday 21st March 2020

For Time:

30-20-10

Push Ups 

Single Leg Glute Bridge (Per Side) 

*After each Round Run 200m,

 so 30 30 run, then 20 20 run, 10 10 run 

View on Tumblr

Friday 20th March 2020

Workout of the Day

Skill Work 

On the Min for 5 min 

2-4 Wall Walks 

On the min for 5 min 

30-45 second handstand hold against wall 

For doing these at home use a pillow or mat to place under your head should you need to lower down from the handstand. Can also do these off a chair or couch to modify.  

Workout 

AMRAP  8

20 Step Ups

10 Lateral Lunges 

10 Straight Leg Sit Ups 

View on Tumblr

Workout of the Day

Thursday 19th March 2020

3 Rounds 

5 min Run as far as Possible 

1 Min of Push Ups 

1 min of Burpees 

Score each round with total number of Burpees and Push Ups

rest 2-3 Min between rounds

If got a quick video or picture of you working out, or eating a healthy meal during the quarantine, tag us on the socials!!

View on Tumblr

Wednesday 18th March 2020

Workout of the Day

On The Minute for 21 minutes 

Min 1: 40-45 Jumping Jacks (should take around 30ish seconds) 

Min 2:  Max Rep Air Squats 

Min 3: 10-12 Inchworm (looking to be around 20-30 seconds work) 

Score is number of Air Squats

Scaling this workout, you could add a min of rest at the end of each round if you need one.  The air squats should be fast and go hard here! Hopefully, you have a couple seconds to rest on the 1st and 3rd mins.

If got a quick video or picture of you working out, or eating a healthy meal during the quarantine, tag us on the socials!!

View on Tumblr

Monday 16th March 2020

Workout of the Day

Our community/friends are what is important! Please bear with us until things are figured out. We will be closed this week. That will give us time, to have more of an understanding as to what is going on and how to move forward. We will be posting at home workouts

Warm Up

3 Rounds 

10 Perfect Squat Steps (5 per side) 

15 Sit Ups

25 Jumping Jacks

30 Second Couch Stretch/ Side

Workout 

For Time:

10-1 

1-10 

Burpee 

Air Squat or Goblet squat (pick up a friend, your child, pet, or something heavy :) ) 

Core Work

3 Rounds

30 second Plank Hold

30 Second Alt Mountain Climbers

30 Second plank hold

rest 90 seconds

View on Tumblr

Workout of the Day

Friday 13th March 2020

3 Rounds

Row 500m/400m

then

30 seconds max front squats 115/80

then

30 second Front Rack Hold

then

30 second Overhead Hold

rest 3 min


Accessory

2 Rounds

30 Hamstring Curls

1 min Hip Ext Hold

View on Tumblr
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

Older Posts

Custom Post Images

CrossFit Radford

CrossFit Radford Logo

EXPERIENCE TRAINING
LIKE NO OTHER
TRY CROSSFIT RADFORD FREE!

Try CrossFit for Free

CrossFit Radford

Please contact us to begin your CrossFit experience:

Address:
114 E. Main Street
Radford, Virginia 24141

Phone:
(540) 818-9040

E-mail:
crossfitradford@gmail.com

CrossFit Resources

Stacks Image 426
Stacks Image 428
WODs | CrossFit Radford