Workout of the Day

07/03/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) – bench press drop sets 80%-70%-60%-50% 2nd set 70%-60%-50%-40%perform as many reps at the percentage- quickly drop weight and continue (try to go close to failure each round) score= total reps… Read more »

07/02/2018

Renewed Strength CrossFit – CrossFit Ralph (Time) 4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15′ 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1,… Read more »

06/29/2018

Renewed Strength CrossFit – CrossFit Taylor (Time) 4 Rounds for time of: 400m Run 5 Burpee Muscle-upsscale= burpee pullups X 10 Metcon (Calories) bike intervals -30 secs on -30 secs off X 5 score = total calories

06/28/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 1 squat clean + 1 front squat + 1 hang squat clean (75% of your max squat clean) -9/7 strict ring dips (scale- push ups) – sled push (100ft- 1 length) (185/135)… Read more »

06/27/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 2 deadlifts (225/155) (RX+275/195) -12 wallballs (20/14) (RX+ 25/20) – 22 double unders (20 min AMRAP) Sit-ups (150 situps for time) GHD Situps (75 ghd situps for time)

06/26/2018

Renewed Strength CrossFit – CrossFit Snatch Balance (3X3 60%) Snatch Balance (3X2 75%) Snatch Balance (2X1 85%) Metcon (Time) 3,6,9 -hang snatch (95/65) (R+115/85) – pullups (10 cal row) 3,6,9 – power snatch – pullups (20 cal row) 3,6,9 –… Read more »

06/25/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 clean & jerks (135/95) (RX+155/115) – 10 hspu (RX+ deficit) – 400 meter run (RX+ 500) (3 rounds for time) (buy out- 20 bar facing burpees)deficit- 2- 45s/ 2-35s clean –… Read more »

06/22/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (partner WOD) – 8 dumbbell box step overs(RX 35/20) (RX+ 50/35) (20 inch box) – 10/8 cal bike – 30 double unders (30 min amrap)partner finishes full round and… Read more »

06/21/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 2,4,6,8…. squat snatch (115/85) (RX+135/95) – 30 ft hs walk (scale bear crawl/ 30 sec hs hold) (9 min amrap)hs walk = 2 reps Bench Press (5X5 80%)

06/20/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 400 meter run – 200 meter row – 3 rounds of CINDY (RX+ 4 rounds) X 4 (35 min cap)