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01/01/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (Partner WOD) – row 100 meters – 5 burpee box jumps – 5 power

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12/29/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 7 power snatch (95/65) – 7 hspu – 7 overhead alt. lunges (total) X 7 Metcon (Time)

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12/28/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (4 min amrap) – 15 pullups (RX+C2B) – 15 wallballs (20/14) (RX+25/20) X 2 max cal

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12/27/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 3 squat clean & jerk (175/105) (RX+205/125) – 30 double unders X 5

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12/26/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) 21-18-15 Hang Power Cleans (115/75) Burpees over bar Cal Bike

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12/22/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 5 thrusters (95/65) – 5 pullups – 10 box jumps X7

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12/21/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 2,4,6,8,10… – KBS (53/35) (RX+70/53) – dumbell push press(50/35) (RX+ hspu) (10 min amrap)scale push press

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12/20/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (20 min time cap) – run 1000 meters – 100 air squats – 100 hand release

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12/19/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) 9-7-5 – clean & jerk (165/115) (RX+185/125) – C2B & ring dips (RX+ ring muscle ups)(clean can be

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12/18/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 20 double unders – 10 wallballs (20/14) (RX+25/20) – 5 deadlifts (185/135) (15

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