Workout of the Day

12/18/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 20 double unders – 10 wallballs (20/14) (RX+25/20) – 5 deadlifts (185/135) (15 min amrap)

12/16/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) (12 Days of Christmas) 1 rope climb 2 ring mups (2 ring dips+2 C2B) 3 squat snatch (135/95) 4 burpee pullup 5 dumbell thrusters (50/35) 6 box jumps 7 hspu 8 GHD situps… Read more »

12/15/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 5 hang snatch (115/75) (RX+135/95) – 15 situps (11 min amrap) Metcon (No Measure) – 20 sec handstand hold (RX+ free standing) – 20 sec plank hold (RX+… Read more »

12/14/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1 sled push (90/45) 30 ft – 7/5 strict pullups – 7 clusters (95/65) X 7(strict pullups- full lock out at bottom and chin over the bar at top)

12/13/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (partner WOD) – 31 cal row – 31 wallballs – 31 dumbell snatch (50/35) – 31 cal bike – 31 burpee to plate (31 minute amrap)(burpee to plate- jump… Read more »

12/12/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 hspu – 2 squat cleans (155/105) (RX+185/125) – 9 hspu – 2 squat cleans – 8 hspu – 2 squat cleans – 7 hspu – 2 squat cleans – 6 hspu… Read more »

12/11/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 6 C2B (RX+ 3 bar muscle ups) – 6 deadlifts (225/155) – 12 air squats (9 min amrap) 2k Row (Time) Max Effort 2k Row

12/08/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) (DEATH BY…) -BURPEES (MULTIPLES OF 2) -BOX JUMPS (MULTIPLES OF 3) -CAL BIKE (MULTIPLES OF 4)SCORE EQUALS TOTAL MINS OF ALL THREE MOVEMENTS – once you finish one movement you go… Read more »

12/07/2017

Renewed Strength CrossFit – CrossFit CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Metcon (No Measure) – 100 situps w/ med ball (20/14) – RX+ GHD situps 3X20… Read more »

12/06/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -8 lunges (RX+pistols) -8 ttb -8 kbs (53/35) (RX+70/53) -8 cal row (20 min amrap)