Workout of the Day

08/24/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – run 200 meters – 20 ft handstand walk (scale- 40 ft bear crawl) – 10 ttb – 1 ball over shoulder (100/80) (RX+150/100) (scale-80/50) (25 min amrap)5 ft… Read more »

08/23/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) -5-10-15-20-15-10-5- – wallballs (20/14) (RX+25/20) – box jump overs (24/20) – back rack lunge (95/65) – cal bike ghd back extensions (20,20,20) back extensions on GHD

08/22/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 7 bench press (75%) – 7 strict pullups (scale- kipping pullups) – 21 dumbell push press (35/20) (RX+50/35) (2 min break) 5 roundsscore = bench press weight *full lock out on bottom… Read more »

08/21/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (8 MIN EMOM) – odd mins run 150 meters (scale 100 meters) – even mins max clean & jerk (135/95) (RX+165/125) 2 min breakscore= total C&J *if you dont make the… Read more »

08/20/2018

Renewed Strength CrossFit – CrossFit Front Squat (2X5 70%) Front Squat (2X3 80%) Front Squat (2X1 90%) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

08/17/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 30 air squats – 1 rope climb – 30 kbs (53/35) – 1 rope climb – 30 cal row – 1 rope climb – 30 situps (RX+ GHD… Read more »

08/16/2018

Renewed Strength CrossFit – CrossFit T.U.P. (Time) 15-12-9-6-3 Power Cleans, 135# Pull-ups Front Squats, 135# Pull-upsIn honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013To learn more about T.U.P. click here

08/15/2018

Renewed Strength CrossFit – CrossFit Snatch Balance (3X3 60%) Snatch Balance (2X2 80%) Snatch Pull (2,2,2,2,2 (110%)) Metcon (AMRAP – Rounds and Reps) (buy in 150 double unders/ scale- 200 singles) – 3 power snatch (135/95) (RX+ 155/105) – 6… Read more »

08/14/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 100 meter run – 30 wallballs (20/14) (RX+25/20) – 200 meter run – 40 box jumps (24/20) – 400 meter run (scale 200 meters) – 50 alt dumbell snatch (35/20) (RX+50/35) –… Read more »

08/13/2018

Renewed Strength CrossFit – CrossFit 2 squat cleans + 1 jerk (1,1,1,1,1) 80% 1 squat clean + 2 jerks (1,1,1,1,1) 75% Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP – 5 clusters (95/65) – 10 ttb