02/26/2020

Renewed Strength CrossFit – CrossFit Power Clean (2,2,2 (70%)) Power Clean (1,1,1 (85%)) Metcon (AMRAP – Rounds) 14 MIN EMOM – odd mins 1 power clean +1 hang clean + 1 jerk (75%) – even mins 9 pullups (RX+ 7… Read more »

02/25/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) – 21/18 cal bike – 21 thrusters (45/35) (75/55) – 21 bar facing burpees – 15/12 cal bike – 15 thrusters – 15 bar facing burpees – 9 ball over shoulder (100/80) (RX+150/100)… Read more »

02/24/2020

Renewed Strength CrossFit – CrossFit Overhead Squat (7,7,7,7 (55%)) 2 second pause on bottom Squat Snatch (2,2,2 (60%)) Squat Snatch (1,1,1 (85%)) Metcon (AMRAP – Rounds and Reps) (5 MIN AMRAP) – 2 hang power snatch (95/65) (RX+135/95) – 2,4,6,8…… Read more »

02/21/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD (alt. as needed) – 3 snatch (75/55) (RX+95/65) – 6 bar facing burpees – 9 wallballs (20/14) (RX+25/20) – 18 double unders (24 MIN AMRAP)

12/07/2019

Renewed Strength CrossFit – CrossFit Metcon (Time) ~12 DAYS OF CHRISTMAS~ – 100 meter run – 2 burpee pullups (RX+ bar muscle ups) – 3 ball over shoulder (100/80) (RX+150/100) – 4 clean & jerk (115/75) – 5 power snatch… Read more »

11/21/2019

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (20 MIN AMRAP) – 7 hspu – 5 burpee to plate (45 lbs plate) – 3 ball over shoulder (100/80) (RX+150/100) – 1 rope climb (scale 5 ring rows)… Read more »

11/20/2019

Renewed Strength CrossFit – CrossFit Back Squat (2,2,2,2,2 (85%)) Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP – 3 hang squat cleans (115/75) (RX+135/95) – 30 double unders

11/19/2019

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 30 secs on/30 secs off for max reps – dumbbell bench press (35/20) (RX+50/35) – situps (RX+ GHD situps) – strict press (65/45) (RX+75/55) – pullups (RX+ strict) – plank hold… Read more »

11/18/2019

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 »

11/15/2019

Renewed Strength CrossFit – CrossFit Metcon (Time) – 2 mile bike (scale- 1 mile) – 10 ball over shoulder (100/80) (RX+150/100) – 1 mile run (3 laps) (scale 1000 meter- 2 laps) – 10 ball over shoulder – 2 mile… Read more »