Workout of the Day

01/02/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 5 bar muscle ups – 10 goblet squat lunges (53/35) – 5 ttb – 10 goblet squat lunges (13 min amrap)

01/01/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (Partner WOD) – row 100 meters – 5 burpee box jumps – 5 power cleans (135/95) (22 min amrap)partner finishes full round then next partner goes full round. Keep… Read more »

12/29/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 7 power snatch (95/65) – 7 hspu – 7 overhead alt. lunges (total) X 7 Metcon (Time) – 7 power snatch (95/65) – 7 hspu – 7 overhead alt. lunges (total) X… Read more »

12/28/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (4 min amrap) – 15 pullups (RX+C2B) – 15 wallballs (20/14) (RX+25/20) X 2 max cal row (1 min break)score = calories rowed Metcon (AMRAP – Reps) (4 min amrap) -10… Read more »

12/21/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 2,4,6,8,10… – KBS (53/35) (RX+70/53) – dumbell push press(50/35) (RX+ hspu) (10 min amrap)scale push press (35/20) Bench Press (10X3 (90%))

12/20/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (20 min time cap) – run 1000 meters – 100 air squats – 100 hand release push ups – 100 situps (remainder of the 20 mins – max effort burpees)total burpees=… Read more »

12/19/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) 9-7-5 – clean & jerk (165/115) (RX+185/125) – C2B & ring dips (RX+ ring muscle ups)(clean can be squat or power) (bar muscle up can be used as RX) 1000m Row (Time) Max… Read more »