Workout of the Day

06/05/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 5 bench press (80%) – 5 hang snatch (50-60%) (rest 2-3 mins) X 4score= bench weight + snatch weight (sets must be unbroken) Metcon (AMRAP – Rounds and Reps) – 30 ft… Read more »

06/01/2018

Renewed Strength CrossFit – CrossFit Deadlift (5X3 85%) Metcon (AMRAP – Rounds and Reps) – 30 ttb – 30 box jumps (24/20) – 30 ring pushups – 30 cal row – 30 wallballs (20/14) (RX+25/20) (14 min amrap)

05/31/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 5 push jerk (135/95) (RX+155/105) – 200 meter run – 5 hspu (RX+ strict w/skull mat only) – 200 meter run X 6 (time cap 20 mins) all reps that are not… Read more »

05/30/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 1 sled push (135/90) 100 ft – 5 back squats (65%) – 10 dumbell cleans (35/20) (RX+50/35) – 2 min break X 8score= weight on back squat

05/29/2018

Renewed Strength CrossFit – CrossFit Clean and Jerk (find max clean & jerk) Metcon (AMRAP – Rounds and Reps) -20 double unders – 20 situps – 20 kbs (53/35) – 20 cal row (20 min amrap)

05/28/2018

Renewed Strength CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue,… Read more »

05/25/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 3 ring muscle up (scale- 6 ring dips) – 150 meter run – 3 bar muscle ups (scale- 6 pullups) – 150 meter run – 1 rope climb… Read more »

05/23/2018

Renewed Strength CrossFit – CrossFit Overhead Squat (1X5 70%) Overhead Squat (3X3 85%) Metcon (Time) 1,2,3,4,5,6,7,8,9,10 -overhead squat (95/65) – hspu (RX+ deficit) (time cap 15 mins)deficit mens (2-45s) deficit womens (2-35s)

05/22/2018

Renewed Strength CrossFit – CrossFit Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, of Alexander,… Read more »

05/21/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 5 front squats 80% – 10 dumbell hang squat cleans (35/20) (RX+50/35) 2 min break X 5score= weight on front squats Metcon (AMRAP – Rounds and Reps) (7 min amrap) – 20… Read more »