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25.01.2022 Wanting to get your accessories in and a metcon at the same time. Try this Accessory-Con. Scale the loads as needed. @crossfitrichmond

24.01.2022 @joykerrigan with an 82.5kg 1RM Back Squat. As an affiliate owner/coach how often are you Testing your athletes 1RM Back Squat? It is essential to improving your strength and keeping your members numbers on track so that they have current percentages to work from, so they can build on the next strength cycle.

24.01.2022 Fun spin on Filthy fifty #boxprogramming #boxprogramming #benchmark #crossfitgirls #crossfit

23.01.2022 How many times a year do you program Fran? @thedavecastro @crossfitgames @crossfitrichmond @crossfit

22.01.2022 Happy New Year! What better time to look into some programming solutions to free up some time and provide your members with some fresh WODs. Check out 2 weeks of free programming at http://woddesign.crossfitrichmond.com/

22.01.2022 As a Affiliate owner/Programmer, how often are you programming higher level gymnastics skill work to make sure your athletes progress? @crossfitrichmond . . .... . #crossfit #gymnastics #muscleup #gymnasticsskills #muscleupprogression #strength #gymnasticsstrength #strengthtraining #crossfitprogramming #boxprogramming See more

20.01.2022 @dylanjf hitting 101kg for a new PB on the snatch. Excellent technique . . .... . . . . . . #crossfit #weightlifting #gymnastics #running #strength #strengthtraining #strengthcycle #periodization #crossfitprogramming #wodprogram #boxprogram #athletes #crossfitcoach #fitness #trainingresults #gymnasticsstrength #hanstandpushup #muscleup #cleanandjerk #snatch #deadlift #fitnessprogram #strengthprogram #metcon #strengthandconditioning #backsquat #frontsquat #overheadsquat #powerclean #benchpress #crossfitgirls #crossfitguys #girlswholift #stronggirls #strong #pullup #pushup #hanstandwalk #kippingpullup #strictpullup #stricthandstandpushup #ringdip #barmuscleup #toestobar #olympiclifting #olympicweightlifting @crossfit @crossfitaffiliates

19.01.2022 Love this WOD! Lots of strategy goes into these 8 minutes. If you get exited and try to go unbroken for too long in the HSPUs you will fry your shoulders and traps and you be staring at the wall.

18.01.2022 4 rounds, each for time of: 12 Steps Overhead lunge @ 60kg 12 Pull-ups 12 Burpees to 6 touch - Rest 2 minutes

18.01.2022 5 rounds, each for time of: 5 PClean & Jerk 70kg/50kg 5 Muscle-ups Sprint 200 meters - Rest 2 minutes ... Intervals are a great way to train at capacity and see how hard you can push yourself. Are your members getting in at least 1-2 interval sessions a week? Train them like track athletes and they will be fitter than ever. @danny_delcanho @crossfitrichmond . . . . . . . . #crossfit #weightlifting #gymnastics #running #strength #strengthtraining #strengthcycle #periodization #crossfitprogramming #wodprogram #boxprogram #athletes #crossfitcoach #fitness #trainingresults #gymnasticsstrength #hanstandpushup #muscleup #cleanandjerk #snatch #deadlift #fitnessprogram #strengthprogram #metcon #strengthandconditioning #backsquat #frontsquat #overheadsquat #powerclean #benchpress #crossfitgirls #crossfitguys #girlswholift #stronggirls #strong #pullup #hanstandwalk #olympiclifting

18.01.2022 @benbergeron inspired Team WOD. This was programmed @crossfitrichmond last Friday and everyone absolutely loved it! Changing up the format your box's programming can add some fun and comradeship to your members training. And they will love you for . . . .... . . . . . #crossfit #weightlifting #gymnastics #running #strength #strengthtraining #strengthcycle #periodization #crossfitprogramming #wodprogram #boxprogram #athletes #crossfitcoach #fitness #trainingresults #gymnasticsstrength #hanstandpushup #muscleup #cleanandjerk #snatch #deadlift #fitnessprogram #strengthprogram #metcon #strengthandconditioning #backsquat #frontsquat #overheadsquat #powerclean #benchpress #crossfitgirls #crossfitguys #girlswholift #stronggirls #strong #pullup #pushup #hanstandwalk #kippingpullup #strictpullup #stricthandstandpushup #ringdip #barmuscleup #toestobar #olympiclifting #olympicweightlifting @crossfit @crossfitaffiliates

18.01.2022 Try this one; 5 rounds, each for time of: 3 Power Cleans @ 75-90% climbing 6 Deficit HSPUS 9 C2B Pull-ups ... 12 Burpees - Rest 90 seconds How often do you work intervals? @crossfitrichmond @thedavecastro

17.01.2022 @magzchang 142.5kg Deadlift! This girl follows WODesigns periodised strength cycle and continues to get stronger every cycle, with a 5kg PB @crossfitrichmond . . . .... . . . . #deadlift #strength #stronggirls #crossfitgirls #girlswholift #strengthprogram #strengthcycle #crossfitprogramming #boxprogramming #weightliftinggirls #powerlifting See more

16.01.2022 5 rounds each for time of: 5 PClean & PJerk @ 70kg/50kg 5 Muscle-ups Sprint 200m - Rest 2 minutes... Interval training is a great way to train at high capacity Are your members getting in at least 1-2 interval sessions a week? See more

16.01.2022 Great to finally meet @thedavecastro the master of programming him self. He's not really a prick #crossfitprogramming #boxprogramming #crossfit #crossfitroyalty #crossfitlegend #wodmaster

15.01.2022 Throwback Thursday: 2017 CFR Grassroots Team Challenge. Final WOD Choose your athlete for each part. For time: Athlete 1: ... Run 400m 21 KBS @ 24kg/16kg 12 Pull-ups Athlete 2: 100 Double-unders 21 Deadlift @ 100kg/70kg 21 Handstand push-ups Athlete 3: 75 Double-unders 15 Clean & Jerk @60/42kg Athlete 4: 50 Double-unders 9 Muscle-ups 9 Squat Snatch @ 60kg/42kg It was an epic finish and a shit load of fun for everyone who participated! If your having a comp and would like some advice on programming fun team WODs then contact us. #crossfit #crossfitprogramming #teamcomp #weightlifting #strengthtraining #gymnastics #wodprogramming #boxprogramming #benchmark See more

13.01.2022 @carlpaoli said that asking someone if they want a Muscle-up is like asking if they want a million dollars I dont know but they feel pretty awesome when ya get them!

13.01.2022 92kg Front rack walking lunge for 12 steps. @matt_renouf21 @crossfitrichmond @crossfitgames @thedavecastro #18.4

10.01.2022 Have go at this metcon. See if you can go sub 20 mins @crossfitrichmond @crossfitaffiliates

10.01.2022 As an affiliate owner/coach do you ever program running clock WOD's? Great way to change up the programming and add some flair. Your members will love the new challenge and it's a great way to test them. @crossfitrichmond . . .... . . . #crossfitprogramming #crossfitgirls #boxprogramming #benchpress #strengthtraining #conditioning #metcon #burpees #runningwod #running #olympiclifting #gymnastics #pushups #toestobar See more

08.01.2022 Seamus Hayes Myotherapist Will be available for treatments tomorrow!! Head to his table near front of gym to book a spot.

08.01.2022 Grassroots 7 - Event 2 - Part 1! This event will be performed in Male/Male & Female/Female pairs. Pairs will work at the same time Reps can be broken up as you... wish and there is no minimum work requirement. Part 2 of this event will be released later in the week. SIGN UP TODAY link: http://www.emailmeform.com/builder/form/2beJ3I7V9oBbRaM8dXb

05.01.2022 3 rounds each for time of: 10 Back Squats @ 70% 20 C2B pull-ups Run 1km - Rest 4 minutes ... @matt_renouf21 @2metretweeter @marcus_j_williams @danny_delcanho See more

04.01.2022 Fun little 3 piece that @emorrison1989 and @adamjmackay did yesterday. Each one taking around 4-5 minutes. Great way to work high intensity with various different couplets. . . . .... . . . . . #crossfit #weightlifting #gymnastics #running #strength #strengthtraining #strengthcycle #periodization #crossfitprogramming #wodprogram #boxprogram #athletes #crossfitcoach #fitness #trainingresults #gymnasticsstrength #hanstandpushup #muscleup #cleanandjerk #snatch #deadlift #fitnessprogram #strengthprogram #metcon #strengthandconditioning #backsquat #frontsquat #overheadsquat #powerclean #benchpress #crossfitgirls #crossfitguys #girlswholift #stronggirls #strong #pullup #pushup #hanstandwalk #kippingpullup #strictpullup #stricthandstandpushup #ringdip #barmuscleup #toestobar #olympiclifting #olympicweightlifting @crossfit @crossfitaffiliates

04.01.2022 WOD Design is a new affiliate programming solution. Looking to change up the boxes programming or free up time to work on your business? Look no further. WOD Design will work closely with you to customise a program that suits your needs... #crossfit #wod #affiliate #programming #athlete #business #crossfitprogramming #strength #conditioning #gymnastics #skill #barbell #gym #fitness

02.01.2022 '12 days of Xmas' always a fun and challenging WOD to finish the training year with @crossfitrichmond . . .... . . . . . #crossfit #weightlifting #gymnastics #running #strength #strengthtraining #strengthcycle #periodization #crossfitprogramming #wodprogram #boxprogram #athletes #crossfitcoach #fitness #trainingresults #gymnasticsstrength #hanstandpushup #muscleup #cleanandjerk #snatch #deadlift #fitnessprogram #strengthprogram #metcon #strengthandconditioning #backsquat #frontsquat #overheadsquat #powerclean #benchpress #crossfitgirls #crossfitguys #girlswholift #stronggirls #strong #pullup #hanstandwalk #olympiclifting