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CrossFit | 10092018

RADD CrossFit – CrossFit

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Warm-up (No Measure)

2 Sets…

6 Wall Balls

20 Double Unders

6 Box Jumps

6 Push Ups

6 Calorie Row

6 Front Squat (empty barbell)


Strict Ring Muscle Ups (5, 5, 5)

RX: 3X5 Unbroken sets

Scaled: 10-15 total reps

Scaled: 3X5 Strict Pull Ups, Leg Assisted, or Negatives & Bar or Ring Dips
***Attempt your first muscle up or pull up before you begin your strength work***

Work on False Grip Pull Ups

Work on False Grip Transition


“ATGG Birthday WOD” (Time)

3 Rounds For Time…

20 Wall Balls (30/20)

100 Double Unders

20 Box Jump Overs (24/20)

50 Push Ups

20 Calorie Row

25 Front Squats (50% body weight)
Scale Wall Balls to complete in 2 sets

Scale Double Unders to 90 seconds of practice or 20 Calorie Assault Bike

Scale Box Jump Overs to Box Jumps or Step Ups if needed

Scale Push Ups to snake ups or knee assisted

Scale Front Squats to 40 or 30% of body weight

Mullarkey’s Extra Conditioning

Extra Conditioning | 10201802 (AMRAP – Rounds and Reps)

30 Minute AMRAP…

8 Deficit Kipping Handstand Push Ups (largest deficit possible)

12 Toes to Bar

16 Dumbbell Snatches (50/35)

50’ Handstand Walk

50 Calorie Assault Bike

Scale to regular HSPUs first. Then scale the reps down. Then scale to 4 Wall Climbs

Scale Handstand Walk to 100’ Bear Crawl
***NEW*** Four additional conditioning pieces will be posted each month. If you wish to complete them we recommend trying to commit to doing as many pieces as you can consistently complete each week. We recommend trying to complete the same pieces each week over the course of the month. For example, if you can complete pieces 1 and 2 during the first week, we recommend doing those pieces each week for the rest of the month. If you would like more guidance feel free to ask one of our coaches which piece would be the most beneficial for you and how to more appropriately scale it.