10/21/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) “FRIENDLY FRAN” (RSCF) 3 ROUNDS FOR TIME: -21 THRUSTERS (95/65) (RX+: 115/85) -21 PULL UPS (RX+: CHEST TO BAR) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsOPTIONAL Metcon (No Measure) MOBILITY: 1 MIN… Read more »

10/20/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) PARTNER WOD: -500 M ROW -20 BURPEE BOX JUMPOVERS -1000 M ROW -20 BURPEE BOX JUMPOVERS -1500 M ROW -20 BOX JUMPOVERS -1.5 MILE BIKE -20 BURPEE BOX JUMP OVERS -1 MILE BIKE… Read more »

10/19/2020

Renewed Strength CrossFit – CrossFit SNATCH HIGH PULL (4 x 3) HEAVY Back Squat (4×4 @ 75%) BTW SETS BAND RESISTED PUSH UP TO FAILURE Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP: -3 POWER SNATCH (45/35)(RX+: 75/55) -3… Read more »

10/16/2020

Renewed Strength CrossFit – CrossFit Deadlift (5×2 ) WORK TO A HEAVY DOUBLE Bench Press (5×3 ) WORK TO A HEAVY TRIPLE Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP: -20 FT HS WALK (RX+: 10 FT INCREMENTS UNBROKEN)… Read more »

10/15/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 30 MIN EMOM: MIN 1:150 M RUN (RX+: 200) (SCALE:: 100) MIN 2: 13/10 CAL ROW (RX+: 15/13) (SCALE 9/7) MIN 3: 20 SEC PLANK HOLD Metcon (No Measure) MOBILITY: 1… Read more »

10/14/2020

Renewed Strength CrossFit – CrossFit Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Metcon (No Measure) MOBILITY: 1 MIN PEC SMASH W/ LACROSSEBALL 1 MIN… Read more »

10/13/2020

Renewed Strength CrossFit – CrossFit 2 SQUAT CLEAN + 3 FRONT SQUATS (4 COMPLEXES ) 2 SQUAT CLEAN + 3 FRONT SQUATSAME WEIGHT 3 PUSH PRESS + 3 PUSH JERK (4 COMPLEXES) 3 PUSH PRESS + 3 PUSH JERK(SAME WEIGHT… Read more »

10/12/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 MIN AMRAP: -200 M RUN -1 ROUND CINDY1 ROUND OF CINDY: -5 PULL UPS -10 PUSH UPS -15 AIR SQUATS Metcon (No Measure) MOBILITY: 1 MIN DOUBLE SADDLE… Read more »

10/09/2020

Renewed Strength CrossFit – CrossFit 1 SNATCH HIGHPULL + 1 POWER SNATCH + 1 SQUAT SNATCH (COMPLEX) (4 SETS (MODERATE-HEAVY)) UNBROKEN COMPLEX Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP: -7 HANG POWER SNATCH (75/55) -7 BOX JUMP OVERS… Read more »

10/08/2020

Renewed Strength CrossFit – CrossFit Metcon (No Measure) MOBILITY: -1 MIN PEC SMASH W/ LACROSSEBALL -1 MIN SEAL STRETCH Metcon (Time) 3 ROUNDS FOR TIME: -900 M RUN -70 SIT UPS -50 AIR SQUATS -30 PUSH UPS -1 ROPE CLIMB… Read more »