Workout of the Day

06/19/2018

Renewed Strength CrossFit – CrossFit Back Squat (3X5 75%) Squat Clean (2X2 (60%)) Squat Clean (2X2 65%) Squat Clean (1X2 70%) Squat Clean (3X1 80%) ghd back extensions (3×20) back extensions on GHD

06/18/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 1,2,3,4,5……. – burpee box jump (24/20) – C2B pullup (RX+ ring muscle up) (4 min amrap) -1 min break-score= total reps Metcon (AMRAP – Reps) 1,2,3,4,5…… – burpee box jump (24/20)… Read more »

06/15/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 deadlifts (115/85) – 10 hang cleans – 10 shoulder to overhead X 3 (500 meter row) then… – 15 deadlifts – 15 hang cleans – 15 shoulder to overhead X 2… Read more »

06/14/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 8 ttb -16 air squats – 8/5 ring dips – 16 double unders (20 min amrap)

06/13/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) (SQUAT CLEAN LADDER COURSE) -RX male 135/185/205/225/245 -RX female 95/115/125/155/165 – scale 45/65/95/115/135 (FOR EVERY WEIGHT YOU CAN’T LIFT IN THE LADDER= 10 BURPEES BEFORE YOU MOVE ON) – 60 ft hs walk… Read more »

06/12/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (3 min amrap) X 5 – 20 dumbbell bench press (35/20) (RX+50/35) – 1 rope climb (RX+ legless rope climb) (scale= 10 ring rows) – max situps (2 min break)score= total… Read more »

06/11/2018

Renewed Strength CrossFit – CrossFit Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn… Read more »

06/08/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 hspu (RX+ strict) (scale= 20 push ups or 1:00 handstand hold) – 10 deadlift (225/155) (RX+245/175) – 400 meter run – 10 bar muscle ups (RX+ ring) (scale= 20 ring dips+… Read more »

06/07/2018

Renewed Strength CrossFit – CrossFit -: Metcon (Weight) – 1 squat clean (80%) – 5 pullups (RX+strict pullups) – 10 front rack dumbbell lunge (35/20) (Rx+50/35) (2 dumbbells) (3 min break) 10 roundsscore= weight Metcon (AMRAP – Reps) (3 min… Read more »

06/06/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1000 meter row – 30 wallballs (20/14) (RX+25/20) – 20 burpee box jump overs – 5 rope climbs (scale= 50 ring rows) – 20 burpee box jump overs – 30 wallballs –… Read more »