February 11, 2023
Resistance training and aging in women.
Ladies, stop worrying about bulking up, and get started with resistance training ASAP! There’s no time to lose! Here’s why… Resistance training or weight lifting…
September 7, 2022
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…
January 25, 2023
WOD: Wednesday, January25, 2023: Deadlifts, Sit Ups
Strength:
Deadlift
6, 6, 6, 6
Building from a moderate to a Mod-Heavy Load.
Workout:
9 sets of :20/:10 (work to rest ratio)
Deadlifts Moderate-Heavy
Up Down over Bar
Sit Ups
January 23, 2023
WOD: Tuesday, January 24, 2023: Overhead Squats, Wallballs
Strength:
Overhead Squats
Build from a moderate weight to a Mod-heavy weight over a 15:00 timeframe.
Workout of the Week (WOW)
The Quadfather:
15 AMRAP:
19 Wallballs (20/14)(14/10)
10 Calories on Bike/rower*
Increases by 4 calories each full round.
January 22, 2023
WOD: Monday, January 23, 2023: Clean Complex & Elizabeth
Strength:
5 Sets of:
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean
Build from Light to Moderate.
Rest as needed.
Workout: Elizabeth
21-15-9:
Clean (135/95)
Ring Dips/Hand Release Push Ups
January 19, 2023
WOD: Thursday January 19, 2023: Box Step Ups & Jumps & Runs
Workout:
18:00 AMRAP:
18 Alternating Box Step Ups
18 Box Jumps
800 M Run
Finisher:
4 Sets of:
:40 work/:20 Rest
Alternating V-Ups
Plank Holds
January 19, 2023
WOD: Friday, January 20, 2023: Power Clean & CrossFit Open 19.5
Strength:
Power Clean
8-6-4-8-6-4
CrossFit Benchmark Open 19.5:
33-27-21-15-9
Thruster (95/65)
Chest to Bar Pull up
January 17, 2023
WOD: Wednesday, January 18, 2023: Deadlifts, Handstand Push Ups
Strength:
Deadlift
6,6,6,6
Building to a Moderately Heavy Load
Workout:
5 cycles of 2:00 of work with :60 Rest between:
10 Handstand Push Up
5 Deadlifts (315/205) (225/155)
Max Calories on Any Machine for remainder of 2:00.
Rest :60
January 16, 2023
WOD: January 17, 2023: Front Squats
Strength:
Front Squat
Build to a Moderate Set of 5 over 15:00.
WORKOUT:
6:00 AMRAP:
3-6-9-…
Front Squats
Toes to Bar
Rest 2:00
For Time:
20 Front Squat
15 Toes to Bar
10 Front Squat
5 Toes to Bar
January 13, 2023
WOD: Saturday, January 14, 2023: Open 16.4
Strength: Deadlift
8, 8, 8, 8
Build to a moderate load.
CrossFit Games Open WOD 16.4/17.4
AMRAP 13:00
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Row Calories
55 Handstand Push Up
January 13, 2023
WOD: Friday, January 13, 2023: Clean & Press, Box Jump
Strength:
5 Sets of 1 Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
Start Light & build to a moderate load.
rest as needed.
Workout:
3 Sets of 4:00 AMRAP:
2-4-6-8-10-12-14-16
Hang Power Clean (95/65)
Box Jumps (24/20)
REST :90 Between sets.
Finisher:
3 Sets of:
30 DB Crush Curl
10/10 Around the Worlds
:60 Plate Gun Hold