WODs

WOD

Workouts for the Week

Monday

4 Intervals each for time

10/8 Cal Assault Bike

50ft DB Front Rack Walking Lunge 50s/35s

30 Hollow Rock

15 low Ring Row (if unable to go unbroke- drop reps)

rest 1:1 or 1:2

Tuesday

Weightlifting

Every 3 min for 6 rounds

Clean and Jerk

3-3-3-3-3

Can be touch and go or 3 quick singles

Conditioning

For Time:

15-12-9

Pull Ups

Burpee to target


Wednesday

For Time:

Row 2000m

Run 1000m

Bike 500m


Thursday

For Quality: 20-25 min

3-5 Squat Snatch

3-5 HSPU or Box Assisted Push Ups

3-5 Muscle Ups or Ring Dips

HS Walk Practice / HS Practice


Friday

With a partner

“Fight Gone Bad”

3 Rounds for Max Reps 1 min each

Wall Ball Shot

SDHP

Box Jump 20"

Push Press

Cal Row  

rest 1 min

Alternate rounds with each partner

Workouts for the Week

Monday

9 am and 10 am Murph!

Some Workout Variations for Murph:

Option 1: As Rx (original)

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

with body armor or weight vest if available.  

Option 2: “Half Murph as individual” or “Full Murph with a Partner”

For time:

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Option 3: (i.e. Rounds) - can be applied to any option listed

Run

then 10 rounds of:

10 Pull Ups

20 Push Ups

30 Air Squats

then Run

or

Run

then 20 rounds of:

5 Pull Ups

10 Push Ups

15 Air Squats

then Run

Other common modifications or scaling options:

-Sub Run for Row or Bike

-Sub Pull Ups for Ring Rows or Jumping Pull Ups

-Sub Push Ups for Modified, Floor Press with DBs

-If completing with a partner, can divide workout however desired

and can still utilize any modifications listed above.  


Tuesday

Weightlifting -15 min

3 (Clean high Pull + Power Clean)

*drop between reps

Ring Row Hold 30 sec (rings at chest)

30-60 Sec Plank Hold

-Rest as needed-

Conditioning

AMRAP 6

50 Sit Ups

10 V-Ups

50 Sit Ups


Wednesday

weightlifting-15 min

3(Snatch High Pull + Power Snatch)

*drop between reps

Dip Support Hold 30 sec (hold top of dip off box or rings)

30-60 second Tuck/ L sit Hold (from pull up bar)

rest as needed

Conditioning 

4 RFT

10 Box Jumps 24"/20"

10 Russian KBS 70/53

10 Step Ups with KB (12"-20")

10 Russian KBS 70/53


Thursday

For Quality 20-25 min

2-4 Bench Press (temp down 2 seconds) (climb across)

10 Seated DB Arnold Press (on floor-pick weight)

6-8 Kneeling KB Windmill per side (pick weight)

50m Heavy Single Arm KB/DB Farmers Carry

switch arms every round

*add/sub any gymnastics as desired

Friday - With a Partner 

AMRAP 6

Run 100m (2nd cone + back)

10 Deadlift 135/95

6 Lateral Burpee Over Bar

rest 3 min before part 2 

AMRAP 5

Run 75m(between 1st and 2nd cone and back)

8 Power Clean 115/80

4 Lateral Burpee Over Bar

-rest 2.5 min before part 3

AMRAP 4

Run 50m (1st cone and back)

6 Power Snatch 95/65

2 Lateral Burpees

*Each amrap should be completed with a partner. Relay style

one partner goes through full round then rests while other is working.

*Sub Run for row or bike:

Part 1: 30 sec sprint

Part 2: 20 sec sprint

Part 3: 10 sec sprint


Saturday

Weightlifting

Every 90 seconds for 8 Rounds 

Push Jerk + Split Jerk

*can climb across or stay same weight across

Conditioning 

For Time with a partner or As a team of 3 

150/100 Assault Bike Cals 

100 Push Press 45/35


Split/break up reps however desired 

Murph Stuff


Regular Schedule Tomorrow (5/27/21) during 6 am, 11am, 4pm (regular classes)

Only “Murph” during 5 and 6pm classes.

If you are not completing Murph on Thursday the 27th, please attend one of the other classes.  Thank you!

For Those doing Murph tomorrow, please arrive a few min before to start warming up. I will post a general warm up that you can complete once you get there, so at the beginning of class we will go over scaling and workout variations (options) for Murph and get started.  

To those who are bringing friends, they will need to arrive earlier to fill out a waiver.  If they have never done Murph before, you need to let them know it is very difficult and should be respected.  Do not - let them get crushed- without any prior knowledge of the workout/modifying or scaling. 

It is supposed to be hot tomorrow so please stay hydrated during the day and make sure you have eaten enough prior to your workout (don’t drink multiple gallons of water either if you’re peeing clear…way too much).  This is very important to us, please take this seriously.  

For Thursday:
If you did not register for Murph online earlier, you will still be able to complete the workout.  Currently the 5 pm is at capacity.  The 6 pm has many spots open, so please come during this time if you did not register before hand.   Also, If you would like to donate to TAPS please make checks out to “The Guardian Games”, cash is fine too.    

Some Workout Variations for Murph:

Option 1: As Rx (original)
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
with body armor or weight vest if available.  


Option 2: “Half Murph as individual” or “Full Murph with a Partner”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats

800m Run

Option 3: (i.e. Rounds) - can be applied to any option listed
Run
then 10 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats
then Run
or
Run
then 20 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
then Run

Other common modifications or scaling options:
-Sub Run for Row or Bike
-Sub Pull Ups for Ring Rows or Jumping Pull Ups
-Sub Push Ups for Modified, Floor Press with DBs
-If completing with a partner, can divide workout however desired
and can still utilize any modifications listed above.  

Closing Thoughts:

First Off! We Love y'all, please have fun and be smart with this workout!
Murph is a very popular Hero workout, and means many things for many people.  CrossFit gyms typically complete this each year on Memorial Day to honor those who have served and given their lives in the line of duty.  We want to honor those who have served and support those that have served with our donation to T.A.P.S (Tragedy Assistance Program for Survivors).  

General Warm Up for Murph:
2 Rounds
10 Pass Throughs
20 Leg Swings (10 per side)
10 Perfect Squat Steps
10 Walking Lunges
5 Inchworm + Push Up
50ft High Knees, Butt Kickers, Frankenstein’s
Run 100m (easy) or Row 100m (easy)
feel free to add/sub anything in here to help you get ready to workout

Monday

Weightlifting - 15 min

3 (Clean High Pull + Hang Power Clean -drop bar between reps)

15 Hollow Rocks / Candle Stick Sit Ups

8 Standing Landmine Twists

rest as needed in between

Conditioning 

For Time:  

21/18 Cal Row

21 Push Jerk 115/80

15/12 Cal Row

15 Push Jerk 135/95

9/6 Cal Row

9 Push Jerk 155/105

Tuesday

Weightlifting - 15 min

3 (Snatch High Pull + Hang Power Snatch- drop between reps)

30 Second Heavy Russian KBS

30 Second  Plank Hold

rest as needed in between

Conditioning

AMRAP 7

25 Double Unders

3 Devils Press 50/35

25 Double Unders

3 Burpee Over DBs

Wednesday

Weightlifting - 15 min

5 Deadlift Rack Pulls (Bar Starts at middle of knee the tempo down after lockout)

5 Tall Box Jumps (land Tall step down)

4 Turkish Get Ups / Side (pick weight)

Conditioning

2 Rounds For Time

12/9 Cal Assault Bike

12 Sumo Deadlift High Pull 75/55

9 Alternating Hang Db Split Snatch 50/35

rest 1:1

2 Rounds For Time:

Row 12/9Cals

12 Push Press 75/55

9 Alternating Hang DB Split Clean 50/35

Thursday

For Quality (6am, 11am, 4pm)

AMRAP 20

200ft Heavy Front Rack Carry

200ft Heavy Farmers Carry

30 Banded Pull Aparts

6-8 Strict Toes to Bar

Pick any gymnastics to work on in between

Murph Heats at 5 and 6 pm

Will post this week with Murph Workout Options!

Friday

With a partner

AMRAP 18

20 Wall Ball Push Press 20/14

20 Russian Med Ball Twist

50m OH Carry (pick weight) 

20 Cal row

Workouts for the Week

Monday

For time:

21 Back Squat 95/65

21/18 Cal Row

7 Bar Facing Burpee Over Bar

18 Front Squat 115/75

18/15 Cal Row

6 Bar Facing Burpee Over Bar

15 Thrusters 135/95

15/12 Cal Row

5 Bar Facing Burpee Over Bar

Accessory: (options)

-5 min Bear Hug Hold with sand bag

-2 min L Sit or tuck hold

-5 min HS Practice / Hs Walk Practice

-15 Wall Walks for quality

-2 min Chin Over Bar Hang

-3 x 12 Standing Land Mine Twist


Tuesday

Weightlifting

Deadlift

1-1-1-1-1

After each set of deadlift

10-15 Banded Hamstring Curls or RKBS (pick weight)

rest at least 2 min

Conditioning

AMRAP 6

4 Hang Muscle Clean + 4 Push Press 75/55

6 toes to Bar

8 Russian KB twists 53/35


Wednesday

For Time:

Run 1 mile (8 laps)

Row 1000m

Bike 800m


Thursday

20-25 min AMRAP (not fast paced)

6-8 Bench Press (climbing)

8-10 Wall Ball shots 30/20

10-20 Bicep Curls

8-10 Supinated Single Ring Rows


Friday

With a partner

AMRAP 5

Run 100m

15 Pull Ups/ 10 CTB / 5 Muscle Ups

rest 2 min

AMRAP 5

Run 100m

15 Push Ups/ 10 Ring Push Ups / 5 Deficit Push Ups

rest 2 min

AMRAP 5

Run 100m

15 Air Squats/ 10 Jumping Air Squats / 5 Pistols

Workouts for the Week

Monday

For Time: Part 1

2 Rounds

Row 400m

Run 200m

15 Wall Ball Push Press 20/14

12 Burpees

rest 1:1 before part 2


For Time: Part 2

2 Rounds

Row 300m

Run 100m

10 Wall Ball Push Pres 20/14

8 Burpees

rest 1:1 before part 3


For Time: Part 3

2 Rounds

Row 200m

Run 50m

5 Wall Ball Push Press 20/14

4 Burpees

*score each part

Optional Accessory:

15 Wall Walks for quality

Accumulate 2 min Chin above bar hang or Bar Hang

accumulate 2 min L-sit or Tuck hold

Tuesday

Weightlifting 15-20 min (shoot for 4 rounds)

1 Halting Deadlift + 1 Regular Deadlift (Climbing)

10-12 Quad Fall Outs

100m Single Arm Farmers Carry(HAP) (alternate sides every round)


Conditioning

For Time:

20-10-6

Single Arm DB Squat Clean 50/35*

Box Jumps 24/20 (step up)

*Switch hands every 2 reps for cleans


Wednesday

Weightlifting 15-20 min - Shoot for 4-5 sets

Slit Jerk (Pause in Dip) + Split Jerk (pause in catch) * Climb across as able

10-12 Supinated Bent Over Row (bar or dbs)

10-12 Lateral Lunges (weighted or not)

(rest as needed)


Conditioning

For Time:

40-30-20-10

Russian KBS 53/35

Double Unders (single unders x 1.5)

Rx Plus:70/53


Thursday

For Quality

20-25 min

Snatch with pause at knee+ Snatch with pause at Thigh + Snatch

(can be power or squat)

Rope Climb Practice

Handstand Hold 30-60 seconds

Handstand walk 30-50ft

Wall walks

Muscle Ups

Strict toes to bar


Friday

with a partner

“Barbara”

5 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

-rest 3 min after each round-

Workouts for the Week

Monday

20 min EMOM

Min 1: 10 Burpees

Min 2: 1-2 Power Snatches (climbing) (from ground or hang)

Min 3:  45 to 60  Second L-Sit or Tuck Hold (accumulate as much time as possible)

Min 4: Rest


Accessory

15 Wall Walks For Quality

Farmers Carry x 3 sets


Tuesday

Weightlifting-15 min

1 Halting Deadlift + 2 Regular Deadlift (Climbing)

8-10 Seated Barbell Good Morings (light and slow)

45 Second Side Plank/ Side

rest as needed


Conditioning 

For Time:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups


Wednesday

Weightlifting -15 min

2 Tempo Strict Press (2-3 seconds lowering down) + 2 Regular Strict Press

8-12 Bulgarian Split Squats /leg

10 Oblique Raises with DB

rest as needed 


Conditioning

For Time:

10-1

1-10

Box Jump Overs 24/20

DB Bench Press 50s/35s


Thursday

For Quality

Complex for quality

1 Power Clean+1 Power Clean then Front Squat + 1 Squat Clean

HSPU or HS Walk Work 3-5 reps

Strict Pull Up Work 3-5 reps

Heavy Front Rack hold -30-60 seconds

Heavy Bag hold 30-60 Seconds

Rope Climb Practice


Friday

“Half Murph”

Run 800m

50 Pull Ups

100 Push Ups

150 Air Squats

Run 800m

Use weight vest if available

With or without a partner

Workouts for the Week

Monday (Pick one)

A.

“Nancy”

5 RFT

Run 400m

15 OHS 95/65

B.

5 RFT

Run 400m

15 FSQ 115/75

C.

5 RFT

Run 400m

15 BSQ 135/95


Tuesday

Weightlifting-15 min

2 Halting Deadlift + 2 Regular Deadlift (Climbing)

10 Seated Barbell Good Morings (light and slow)

10 Plank Med Ball Roll Outs  

rest as needed

Conditioning

For Time:

21 Strict Press @ 50-60% of 1RM

21 Supine Ring Rows

30 Double Unders

15 Strict Press @ 50-60% of 1RM

15 Pull Ups

30 Double Unders

9 Strict Press at 50-60% of 1RM

9 CTB or Muscle Ups

30 Double Unders


Wednesday

Weightlfiting - 15 min

Hang Power Clean+ Hang Clean + Thruster (climbing)

15 Sec Assault Bike Sprint

5 Tall Box Jumps

rest 60-90 seconds

Conditioning 

Full tabata of each:

Plank Hold from forearms / Mountain Climbers  (alternate betwen)

Burpees


Thursday

AMRAP 20 - For Quality 

2 Pause Bench Press + 2 Regular Bench Press (climbing)

30 Second Max Upright Rows with barbell

30 second Max Bicep Curls with barbell

10-15 Barbell Sit Ups or Reverse Sit Ups

Mix in any gymnastics as desired


Friday

With a parter

AMRAP 18

100ft DB Lunge (each)

35 Alternating Hang DB (snatch or C/J) 50/35

Row 500/400m

Workouts for the Week

Monday
Weightlifting
10-12 min
Find Heavy single Back Squat

Conditioning
For Time:
100 Russain KBS 53/35
70 Hanging Knee Raises
40 Straight Leg Sit Ups
10 Wall Walks  
Can complete in any order, sets, etc- however desired

Tusday
7 Rounds
Run 200m Shuttle Run (4x50m)
10 STOH 105/85

Accessory Options
A. 3 x 8-12 Supinated Strict Pull Ups
B. Heavy Bag Hold - Accumualte 5 min
C. Side Plank - Accumulate 2 min
D. L Sit or Hold - Accumulate 2 min

Wednesday
Weightlifting
10-12min
Find Heavy Single Front Squat

Conditioning
For Time:
21/18 Cal Row
21 Thrusters 75/55
21 Athletic Burpees
15/12 Cal Row
15 Thrusters 75/55
15 Regular Burpees
9/6 Cal Row 
9 Thrusters 75/55
9 Burpees Over Bar

Thursday
AMRAP 20 - For Quality (For Time or not)
12-16 Incline DB Bench Press 50s/35s
8-12 Incline DB Rows 50s/35s
30 - 60 Double Unders or Singles
200ft OH/ Farmers/ Front Rack Carry

Friday
With a partner - Relay Style
Max rounds/reps in 3 minutes of:
3 Power Cleans 135/95
6 HR Push Ups
9 Alternating Jumping Lunges
Rest 1 minute.
Repeat for a total of 5 cycles.

Pick up where you left off, score total rounds and reps

Workouts for the Week  4/12/21 to 4/16/21

Monday

Weightlifting -15 min

1 Back Squat with tempo(3201) + 1 Regular Back Squat

5 Tall Box Jumps

60 Second Side Plank Hold ( with weight if possible)

-rest as necessary between sets-

Conditioning

AMRAP 10

Row 250m

16 Box Step Ups

16 Bent Over Row 75/55

60 Double under/60 Singles

Tuesday

“ellen”

3 RFT

20 Burpees

21 Alternating DB Snatches 50/35

12 DB Thrusters 50s/35s/

Wednesday

Weightlifting-15 min  

1 Front Squats with tempo (3201)+1 Regular Front Squat

10 Pistols

rest as necessary between sets

Conditioning 

4 Rounds For Time

25 Ring Push Ups

Run 400m

Thursday

For Quality

20 min to work on choice of:

Clean and Jerk or Snatch

Any gymnastics of choice

Friday

Partner “D.T.”

10 RFT

12 Deadlift 155/105

9 Hang Power Cleans 155/105

6 STOH 155/105

Run 100m

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