Workout of the Day

11/16/2018

Renewed Strength CrossFit – CrossFit Bench Press (7,7,7,7,7 (75%)) Metcon (AMRAP – Rounds and Reps) – 3 hang snatch (95/65) (RX+135/95) – 100 meter run – 3 hand stand push ups (RX+ paralletts) – 100 meter run – 3 shoulder… Read more »

11/15/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 15 burpees – 30 situps X3 – 15 ttb – 30 box jumps (24/20) X3 – 15 cal row – 30 overhead lunges w/plate (35/25) /total X3

11/14/2018

Renewed Strength CrossFit – CrossFit Back Squat (3,3,3,3,3 (80%)) Metcon (AMRAP – Rounds) (20 min EMOM) – every minute 1 deadlift (225/155) (RX+ 315/205) – odd mins 20 double unders (RX+ 30) – even mins 8 pullups (RX+ 5 muscle… Read more »

11/13/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) – 2 mins max wallballs (20/14) (RX+25/20) – 1 min break – 2 mins max cals on bike – 1 min break – 2 mins max (alt.) dumbell snatch (35/20) (RX+50/35)… Read more »

11/12/2018

Renewed Strength CrossFit – CrossFit Clean and Jerk (work to a heavy single) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

11/09/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 10 back rack lunges (95/65) – 10 shoulder to overhead (95/65) – 10 hang cleans – 50 double unders (10 min AMRAP) – 2 min rest Metcon (AMRAP… Read more »

11/08/2018

Renewed Strength CrossFit – CrossFit Deadlift (3,3,3,3,3 (80%)) Deadlift (5,5,5 (70%)) Metcon (Time) – 1000 meter row – 40 power snatch (75/55) – 20 bar facing burpees (for time)

11/07/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 30 wallballs (20/14) (RX+25/20) – 2 turkish get ups (35/25) (RX+53/35) – 1 rope climb – 30 cal bike – 2 turkish get ups – 1 rope climb (3 rounds for time)

11/06/2018

Renewed Strength CrossFit – CrossFit Bench Press (7X3 (85%)) Metcon (AMRAP – Rounds and Reps) – 3 squat cleans (135/95) (RX+155/115) (scale 95/65) – 6 ttb – 12 ft handstand walk (RX+unbroken) (scale- 12 hand release push ups) (12 MIN… Read more »

11/05/2018

Renewed Strength CrossFit – CrossFit Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, of Alexander,… Read more »