05/26/2020

Renewed Strength CrossFit – CrossFit Power Clean (5×3 (moderate)) Metcon (Time) 10 RFT: -2 Power Cleans (175/125)(RX+: 205/155) -25 Dubz Mobility: 2 min Double Saddle 1 min each leg Samson/Hamstring stretch

MURPH

Renewed Strength CrossFit – CrossFit Metcon 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… Read more »

05/22/2020

Renewed Strength CrossFit – CrossFit Metcon Metcon (Time) METCON 2 RFT 1OO M DBL KB FARMERS CARRY (53/35) (RX+: 70/53) 64 DOUBLE UNDERS 32 SITUPS (RX+:GHD) 16/12 RING DIPS 8 BALL OVER SHOULDER (100/80) (RX+: 150/100) Metcon (No Measure) 7… Read more »

05/21/2020

Renewed Strength CrossFit – CrossFit Weightlifting Power Snatch 3 x 3 @ 60 % Front Squat 4 x 4 @ 60 % (btw sets 3×5 strict pull ups scale off of difficulty ie: weighted/ banded to make 5 reps challenging)… Read more »

05/20/2020

Renewed Strength CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 MIN AMRAP -500 M RUN -5 BURPEE BOX STEPOVER (24″/20″) -400 M BIKE .25/.20 MILE) -5 BURPEE BOX STEPOVER -300 M ROW -5 BURPEE BOX STEPOVER *RX+:… Read more »

05/19/2020

Renewed Strength CrossFit – CrossFit Squat Clean (3,3,3,3 (60%)) Back Squat (4,4,4,4 (60%)) Metcon (No Measure) 3 X 60% MAX EFFORT PULLUPS (BETWEEN EACH SET OF SQUATS) * SCALE TO ACHIEVE AT LEAST 5 REPS Metcon (AMRAP – Rounds and… Read more »

05/18/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) 5 BURPEE PULLUPS (RX+ RING MUSCLE UPS) 15 HSPU 20 TTB 25/20 CAL BIKE 30 OHS (75/55) (scale 45/35) 150 DOUBLE UNDERS (scale 250 singles) 30 OHS (75/55) 25/20 CAL BIKE 20 TTB… Read more »

05/15/2020

Renewed Strength CrossFit – CrossFit PROJECT QUARANTINE 16 DUMBBELL/ BOX (AMRAP – Rounds and Reps) 7 BOX JUMP OVERS (24/20) 7 DUMBBELL DEADLIFTS (35/20) (RX+50/35) 30 DOUBLE UNDERS (SCALE- JUMPING JACKS) 10 MIN AMRAP PROJECT QUARANTINE 16 BARBELL (AMRAP –… Read more »

05/14/2020

Renewed Strength CrossFit – CrossFit PROJECT QUARANTINE 15 DUMBBELL /BOX (AMRAP – Rounds and Reps) 5 HANG SNATCH (RIGHT ARM) (35/20) (RX+50/35) 5 HANG SNATCH (LEFT ARM) 5 HANG CLEAN & JERK (RIGHT ARM) 5 HANG CLEAN & JERK (LEFT… Read more »

05/13/2020

Renewed Strength CrossFit – CrossFit Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert… Read more »