Workout of the Day

02/20/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 40 situps (RX+ ttb) – 40 cal row – 40 box jumps – 40 (1) arm overhead dumbell lunge (35/20) (RX+50/35) X 2

02/19/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 200 meter run – 21 double unders – 15 wallballs (20/14) (RX+25/20) – 9 pullups (RX+ 5 bar muscle ups) (X 5)

02/16/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) -21 deadlifts (225/155) -15 burpee box jump overs – 9 cal bike -15 deadlifts -15 burpee box jump overs -15 cal bike -9 deadlfits -15 burpee box jumps -21 cal bike GHD Situps… Read more »

02/15/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) 16 min EMOM – odd mins 1- 90% squat snatch – even mins 30 double unders (RX+ 40)scale- 3 squat snatch 65 % (rounds complete in comments ) Weighted Pull-ups (5X3) strict or… Read more »

02/14/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 100 meter run – 10 hspu (RX+ def hspu) – 100 meter run – 10 ttb X 4RX HSPU – regular RSCF standard RX+- (2-45s/2-35s) Metcon (Weight) (Super Sets X 3) –… Read more »

02/13/2018

Renewed Strength CrossFit – CrossFit Back Squat (10,10,10 (70%)) Metcon (Calories) 12 row intervals – 45 secs on -15 secs offscore= total calories

02/12/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -5 bar facing burpees -5 hang cleans (95/65) -5 front squats (95/65) -5 pullups (20 min amrap)

02/09/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) partner wod 27-24-21-18-15-12-9-6-3 thrusters (95/65) bar facing burpees pullups

02/08/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 40 wallballs (20/14) (RX+25/20) – 2 alt turkish get ups (53/35) – 40 situps (RX+ ghd situps) – 4 alt turkish get ups – 20 wallballs – 6 alt turkish get ups… Read more »

02/07/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 20 cal row – 5 power snatch (115/75) (RX+135/95) – 20 cal bike – 5 bar muscle ups (RX+ ring muscle ups) (3 rounds for time)scale for muscle ups = 3 ring… Read more »