10/07/2016

Renewed Strength CrossFit – CrossFit back squats 85% (5) 1X5 Metcon (Time) Partner WOD – 80 double unders – 40 wall balls – 20 C2B pullups – 10 ring dips (RX+ use mup rings to do dips) – 5 rope… Read more »

10/06/2016

Renewed Strength CrossFit – CrossFit CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Shoulder-to-Overhead, 115# / 75# 9 Toes-To-Bar backsquats 82.5% (5) 1X5

10/05/2016

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 10 min EMOM – squat snatch 80% – 6 pullups GHD SITUPS (20,20,20) 3X20RX + (20/14 lbs ball) scale 3X50 situps Barbell Club Hang Squat Snatch + OHS 80% (1,1,1,1) 4X1… Read more »

10/04/2016

Renewed Strength CrossFit – CrossFit Back Squat 80% (5) 1X5work up to your 80% Metcon (Time) – 7 hspu – 7 deadlifts (225/185) – 7 pistols (scale 14 air squats) 7 rounds for time

10/03/2016

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 5 min amrap – run 500 meters – max C&J (135/95) (RX+165/115) 2 min breakscore = the amount of C&J you complete after the run Metcon (AMRAP – Reps) 5 min… Read more »

09/30/2016

Renewed Strength CrossFit – CrossFit back squats 70% (5,5,5,5,5) 4X5 Metcon (AMRAP – Rounds and Reps) – 5 ring dips (RX+ muscleups) – 10 power cleans (155/105) (RX+185/135) – 20 kbs (53/35) (RX+70/53) (12 min amrap) back sqaut 75% (3)… Read more »

09/29/2016

Renewed Strength CrossFit – CrossFit Metcon (Time) – 400 meter run – 40 cal row – 40 double unders – 40 box jumps – 40 situps – 40 air squats X 2

09/28/2016

Renewed Strength CrossFit – CrossFit back squat 65% (8,8,8) 3X8 back squats 70% (5) 1X5 back squat 75% (2,2) 2X2 back squat 80% (1) 1X1 Metcon (AMRAP – Rounds and Reps) – 9 wallballs – 9 pullups (9 min amrap)

09/27/2016

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 5 ttb – 10 hang clean (135/95) – 20 double unders (20 min amrap) 1000m Row (Time) Max Effort 1000m Row

09/26/2016

Renewed Strength CrossFit – CrossFit backsquats 65% (8,8,8) 3X8 65% Metcon (AMRAP – Rounds and Reps) (10 min amrap) – 3 C&J (155/105) (RX+185/135) – 6 hspu (RX+ deficit) backsquats 70% (5) 1X5 70% backsquat 75% (2,2) 2X2 75% backsquats… Read more »