The CrossFit Renaissance blog

7th Annual Billy Bogan Fundraiser

Come do a Workout and Help Support Not One, But TWO Local Charitable Organizations Saturday, September 24, 20228:00 AM9:00 AM10:00 AM CrossFit Renaissance will open…

Back Squat

WOD: Wednesday, November 16, 2022: Back Squats for 1&1/2

Strength:
1 1/2 Back Squats
5-5-5
Building to a Moderately Heavy Weight.

HERO BENCHMARK: The Chief

5 cycles of 3 Min. AMRAP:
3 Power Cleans (135/95)(95/65)
6 Push ups
9 Air Squats

Rest :60 b/t Sets and pick up where you left off.

WOD: Monday, November 14, 2022: Monostructural Extravaganza

WORKOUT:

FOR TIME:
300 Double Unders
Row 2000/1750 M
Run 1 Mile
100 Sit Ups

*Partition as Needed
TIME CAP: 30:00

WOD: November 15, 2022: Bench Press Day

CROSSFIT WOD:
Strength:
Tempo Bench Press (21×1)
5-5-5-5
Build to a Mod Heavy

1 Max Reps in :60 at a Light Moderate Load

Metcon:
15 EMOM:
12/10 Cal Bike *+1 cal each round
20 Ring Rows
:50 Max Push Press (75/55)(65/45)

WOD: Friday November 11, 2022: Veterans’ Day

HERO WOD: CHAD

For Time:
1000 Weighted Box Step Ups 20″

*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

CrossFit Renaissance Working out

WOD Thursday, 11/10/22: Bench Press & Toes To Bar

Strength: Bench Press
10,8,6,8,10
Start Light-Moderate and build to a moderate-heavy. After set of 6, build back up using weights you previously used.

Workout:
5 Sets of a 2:00 Clock of:
15 Toes to Bar
Remaining Time, Max Shoulder to Overhead (155/150)(115/75)
Rest :60 B/T Sets

WOD Wednesday, 11/9/22: Deadlift

Strength:
Deadstop Deadlift
3 sets of 5 reps at a Moderate Heavy Load for all working sets. 1 count pause at bottom of each deadlift.

Workout:
AMRAP 10:00
9 Deadlifts (135/95)(95/65)
6 Hang Power Cleans
200 M Run

WOD: Saturday, August 12, 2022: Partners!

AMRAP 36:00
500/400M Row
200 M Run
50 Sumo Deadlift High Pull (75/55)(65/45)
500/400M Row
200 M Run
50 Back Rack Lunges
500/400M Row
200 M Run
50 Russian KB Swings (32/24)(24/16)
500/400M Row
200 M Run
50 Up Downs

WOD: Friday, August 12, 2022: Annie & Karen

BENCHMARK WORKOUTSSSSSSS

ANNIE:
50-40-30-20-10:
Double Unders Sub with Plate Hops
Sit Up

Rest 2:00 between Annie & Karen

Karen:
150 WallBalls for Time

WOD: Thursday, August 11, 2022:

WORKOUT:

AMRAP 16:00
Cardio Choice :60
8/8 KB/DB Snatch (Athlete Choice, Moderate)
100 M Overhead Carry (50M per arm)20 Alt. KB/DB Horn Taps

Finisher:
3 Sets:
10/10 KB Goblet Split Squats*
*:15 Hold on the 10th rep of each leg, immediately into
12 Tempo KB RDL @ 30×1 tempo
Rest as needed.

Start here

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