CrossFit Renaissance

Saturday

Bill — Sat, 19 May 2012 00:47:03 +0000

Fight Gone Bad.

Friday

Bill — Fri, 18 May 2012 02:39:13 +0000

4 Rounds for time of:

Waiter’s Walk 1.5/1 pood KB
Run 400m
50 Situps

…dats a mile waiters walk. Eat your wheaties, and/or paleo equivalent.

Thursday

Bill — Thu, 17 May 2012 04:12:58 +0000

10 Rounds Each For Total Time Of:

50yd Sprint
10 Ring Pushups
15 Pullups

Rest 1 minute between each round

9a Open class Added on Saturdays

Bill — Wed, 16 May 2012 13:04:58 +0000

9a Open class Added on Saturdays

Tuesday (For posterity)

Bill — Wed, 16 May 2012 12:54:44 +0000

Back Squat- 3,3,3,3,3

Then

100 reps with bodyweight on the bar in as few sets as possible

Wednesday

Bill — Wed, 16 May 2012 03:31:01 +0000

Take 10 Minutes Find 1RM Turkish Get up

12 Minutes:

50 1/2 Burpee-Burpees
2 Minute Bar Hang
100 1.5/1 pood Cleans (50R/50L)
Max Reps T2B

Score is T2B reps.

Monday

Bill — Mon, 14 May 2012 13:48:50 +0000

Bench Press-5,5,5,5,5

Then

10 efforts- Sprint complex

Saturday

Bill — Sat, 12 May 2012 02:50:52 +0000

3 Efforts for total combined time (2 Downhill/1 Up hill sled pull) 40yd Prowler Pull- 180#/90# 30 1.5 Pood Swings 40yd Goblet Carry 40yd 1.5 Pood Goblet Lunges Old 400m Run From end point of lunges. Gut Check Time. Oh … Continue reading →

Yoga

Bill — Fri, 11 May 2012 14:20:42 +0000

Just a reminder that Yoga is on the permanent schedule, Saturdays at 11a. Please begin scheduling on Mindbody for yoga classes.

Friday

Bill — Fri, 11 May 2012 02:56:12 +0000

12 minutes max reps: Strict Pullups

Then

Alternating Tabata Deadlift and Burpee - 275 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .p

The entire workout should take 8 minutes.