Workout of the Day

09/18/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) 11,9,8,7,6,5,4,3,2,1 -thrusters (95/65) – KBS (53/35) (RX+ 70/53) – 100 meter run

09/15/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 1,2,3,4,5… – ring dips (RX+ bar muscle ups) – squat snatch (135/95) 10 min amrap Squat Snatch (5X1 75%)

09/14/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – run 100 meters – 4 deadlifts (225/155) – 8 dumbell shoulder to overhead (35/20) (RX+50/35) – 12 hand release pushups ( 20 min amrap)*do not drop the dumbells*

09/12/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 25 hspu – 25 kbs (53/35) (70/53) – 25 cal row – 25 1 arm OH lunge w/ kettle bell – 25 situps (RX+GHD) X 2

09/11/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 4 clusters (115/85) (RX+135/95) – 8 pull ups – 24double unders X 6 ring dips (6,6,6,6,6,6) 6X6 ring dips strict/weighted

09/08/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 40- 1 arm snatch (35/20) (RX+50/35) – 2 sled push (135/90) – 2 rope climbs – 30- 1 arm snatch – 2 sled push – 2 rope climbs – 20- 1 arm… Read more »

09/07/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 2k row (RX + 3K) – 200 double unders (RX+300) – 2 mile run (RX+ 3 mile)scale: 1 k row, 100 doubles (200 singles). 1 mile run