Workout of the Day

01/08/2019

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 8 air squats (RX+ alt pistols) – 6 hspu – 4 deadlifts (225/155) (14 min amrap)

01/07/2019

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 30 MIN EMOM min 1- 1 sqaut clean+ 1 hang squat clean+ 1 jerk (75% of C&J) min 2- 150 meter run (RX+ 200 ,meter run) min 3- 10 bar facing… Read more »

01/04/2019

Renewed Strength CrossFit – CrossFit Metcon (Time) – 55 cal row – 25 situps – 55 cal bike – 25 situps – 55 ball slams (20/15) – 25 situps – 55 kbs (53/35) – 25 situps – 55 alt dumbell… Read more »

01/03/2019

Renewed Strength CrossFit – CrossFit Snatch (2,2,2 (75%)) Snatch (1,1,1 (85%)) Metcon (Time) – 11 hang squat snatch (95/65) – 11 bar facing burpees – 1 rope climb (4 rounds for time)

01/02/2019

Renewed Strength CrossFit – CrossFit Back Squat (5,5,5 (70%)) Metcon (AMRAP – Rounds and Reps) – 5 bar muscle ups (scale 5 pullups) – 10 goblet squats lunges(53/35) – 5 ttb – 10 goblet squat lunges (13 min AMRAP)This WOD… Read more »

12/31/2018

Renewed Strength CrossFit – CrossFit Bench Press (3,3,3,3,3 (85%)) Metcon (Time) – 16 squat clean (135/95) (RX+165/125) – 4 hspu (RX+ deficit 2-45s/2-35s each side) – 400 meter run – 8 squat cleans – 8 hspu – 400 meter run… Read more »

12/28/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 100 double unders (RX+ 200) – 9 power cleans (155/105) (RX+205/135) – 50 double unders (RX+100) – 7 power cleans – 25 double unders (RX+50) – 5 power cleans Front Squat (9,9,9… Read more »

12/27/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – hang snatch – back squats (95/65) – handstand push ups – burpees 10,9,8,7,6,5,4,3,2,1 (buy out row 55 cals)

12/21/2018

Renewed Strength CrossFit – CrossFit Shoulder Press (5,5,5,5,5 (75%)) Metcon (AMRAP – Rounds and Reps) – 5 ttb – 10 shoulder to overhead (95/65) – 20 alt. lunges (20 min amrap)