Workout of the Day

07/26/2018

Renewed Strength CrossFit – CrossFit Bench Press (3X10 65%) Bench Press (2X7 70%) Bench Press (1X5 80%) Metcon (Time) – 10 cal bike – 15 hang clean (95/65) (RX+115/85) – 100 ft sled push (90/135) (rest 1 min) X 6score=… Read more »

07/25/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (30 min AMRAP) – run 200 meters – 20 double unders – 10 hspu (scale 10 dumbell push press) – 10 jumping lunges – 10 kbs (53/35) (RX+70/53)

07/23/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) (SNATCH LADDER Course) (mens RX ladder) 115, 135,155, 185, 205 (womens RX ladder) 75, 95, 105, 115, 135 (scale) 45, 55, 65, 75, 85 ( For every weight you miss on the ladder=… Read more »

07/20/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 7 wallballs (20/14) (RX+25/20) – 5 box jump overs (24/20) – 1 power clean (185/125) (RX+205/145) X 12 (buy out 400 meter run) (RX+ 500 meter)

07/19/2018

Renewed Strength CrossFit – CrossFit Deadlift (3X5 60%) Deadlift (3X3 70%) Deadlift (2X1 90%) Metcon (AMRAP – Rounds and Reps) – 3 deadlifts (225/155) – 10 situps – 30 double unders (9 min amrap)

07/17/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) – max dumbell bench press (35/20) (RX+50/35) – max dumbell hang clean rest 3 mins X 3score= total reps Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats,… Read more »

07/13/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1500 meter row – 7 ball over the shoulder (100/80) (RX+150/100) (scale 80/50) – 1000 meter run – 7 rope climbs (scale 50 ring rows) – 500 meter row – 7 turkish… Read more »

07/12/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (5 min AMRAP) – 7 dumbell power cleans (35/20) (RX+50/35) – 14 wallballs (20/14) (RX+25/20) -21 situps X 3 max burpees (2 min break)score= burpees Metcon (AMRAP – Reps) (5 min… Read more »

07/11/2018

Renewed Strength CrossFit – CrossFit Squat Snatch (work up to a heavy set of 2) Metcon (Time) -100 double unders -30 power snatch (95/65) -30 cal row -30 pullups -30 ohs (95/65) -30 cal bike -30 pullups -100 double unders

07/10/2018

Renewed Strength CrossFit – CrossFit Front Squat (3X3 65%) Front Squat (3X2 75%) Front Squat (2X1 90%) Metcon (AMRAP – Rounds and Reps) (Partner WOD) – 5 burpee box jump overs (24/20) (RX+ don’t touch top of box 20′ only)… Read more »