WODs

WOD

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!

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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

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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

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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

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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 

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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 

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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!!

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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!!

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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

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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

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Workout of the Day

Thursday 12th March 2020

With a partner

AMRAP 15

25 Barbell Step Ups 75/55

25 Hang Power Snatch 75/55

25 Synchro Sit Ups


Accessory

2 rounds

30 Banded pull apart

immediately into

30 Floor Press (unbroken)

rest 1 min

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Workout of the Day

Wednesday 11th March 2020

OTM 8

Push Jerk +  Split Jerk

climb across

rest 2 min

OTM 8

5 Bent Over Row + 5 SDHP

Climb Across

rest 2 min

OTM 8

Alternate between bike and Jump Rope

45 Sec Max Effort ( 4 rounds each)

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Workout of the Day

Tuesday 10th March 2020

Back Squat

5 x 5

Tempo 3 down, 2 at bottom

build across


Conditioning

For Time:

21-15-9

Burpees

KB Deadlifts 53s/35s

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Workout of the Day

Monday 9th March 2020

4 Rounds

Row 300/200m

10 Bench Press at 60% of 1 RM

rest 90 seconds


Conditoning

4 Rounds

3 min each AMRAP 

4 Hang Power Clean 95/65

10 Air Squats

5 Push Ups

rest 1 min each

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Workout of the Day

Friday 6th March 2020

For Quality

3-4 Rounds

Row 400/300m

*as fast as possible

then immediately into

10 Barbell Hip Thrusts (climbing)

40 Russian Twists

rest 2 min  

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Workout of the Day

Thursday 5th March 2020

“The Bear Complex”

7 Unbroken (touch and go)

Power Clean

Front Squat

Push Press

Back Squat

Push Press

5 Rounds

rest and adjust weight in between rounds

score is heaviest load completed

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Workout of the Day

Wednesday 4th March 2020

AMRAP 15

OH Walking Lunge 100ft 35s/25s

9 Double KB or DB Hang to OH 35s/25s

9 Burpees


Accessory

30 Second Max Cal Bike

1 min Plank Hold Immediately after

*Push to get RPM as high as possible

rest 90 seconds

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Workout of the Day

Tuesday 3rd March 2020

Weightlifting 

4 Rounds - 2 min Each

Row 12/10 Cals

10 pull Ups (CTB)

with remaining time

Max Rep Front Squat 185/125

rest 2 min after each round


Conditioning 

Tabata

Side Plank Hip Raises

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Workout of the Day

Monday 2nd March 2020

Weightlifting

4 Rounds

3 Bench Press with 2 second pause at bottom (climbing)

15 Front Raises

-Rest 90 seconds-


Conditioning

AMRAP 10

7 Toes to Bar or Toes to Ring

21 Russian KBS 70/53

7 Toes to Bar or Toes to Ring

21 Sit Ups with feet anchored

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Workout of the Day

Friday 28th February 2020

“Death By”

 Thruster 95/65

1st min do 1 rep 

2nd min do 2 reps

3rd do 3 reps

… for as long as possible in a min 

Accessory

2 Rounds

20 Skull crushers

10 Strict Toes to Bar or 15-20 Unbroken Kipping Toes to Bar

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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

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WODs | CrossFit Radford