The CrossFit Renaissance blog

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.

WOD: Wednesday, August 10, 2022: Power Clean, Box Jumps

STRENGTH: Power Cleans (touch and go)
Build to a heavy 3-rep over 12:00.

BENCHMARK WOD: “The Hills Have Thighs”
24:00 EMOM:
Min 1: 1 Power Clean (use heaviest 3 Rep) + 4 Box Jumps + 12 Ground to Overhead
Min 2: Max Calories on Bike/Row
Min 3: Rest

WOD: Tuesday, 8/9/2022: Handstand Push Up

Strength:
EMOM 8:00:
Min 1: :40 Hollow Body Hold Against Wall/Box
Min 2: 3-5 Deficit/Negative Handstand Push ups/Slow Strict Press

WORKOUT:
For Time:

Buy In: 50 Burpees
8 Rounds of:
5 Handstand Push Up
7 Back Squat (115/75)(95/65)
Buy Out: 50 Burpees

WOD: Saturday, August 6, 2022: Fight Gone BAAAAAAD

CROSSFIT BENCHMARK ” Fight Gone Bad”

3 rounds for max reps:
:60 Wall Ball (20/14)
:60 Sumo Deadlift High Pull (75/55)
:60 Box Jump (24/20)
:60 Push Press
:60 Max Cal Row
:60 Rest

WOD: Friday, August, 5, 2022: Skill Day…The Bar Muscle Up

SKILL:
6 Min EMOM:
Coach will give you a Pulling Option to practice.
May consist of:Hip to Bar, Bar Muscle Up, Dynamic Kip Swings, Pull Ups, Simulated Kip Swings, Jumping Pull Ups

WORKOUT:
3 Sets of 6 MIN AMRAP:
3 Bar Muscle Ups
9 Hand Release Push Ups
18 Ground to Overhead

Rest :90 between sets and pick up where you left off.

Thursday, August 4, 2022

CROSSFIT PROGRAMMING:

Workout:
For Time:
10-9-8-7-6
Shoulder to Overhead (135/95)(95/65)
Up Down Over Bar
25 Unbroken Double Unders (3 attempts, then move on)
5-4-3-2-1
Shoulder to Overhead (185/135)(135/95)
Up Down Over Bar
25 Unbroken Double Unders (3 attempts, then move on)

WOD: Wednesday, August 3, 2022

WORKOUT:

For Time:
200 Russian Swings (70/53)(53/35)
150 Sit Ups
100/80 Cal. Bike
15 Rope Climbs
*Partition as needed.

CrossFit Renaissance Working out

WOD: Tuesday, August 2, 2022: Snatches, Box Jumps, Running

ry 1:30 for 6 Sets:
1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch
*Start Moderate-Light & Build to Moderate-Heavy

Workout:
AMRAP 15:00:
1 Power Snatch (155/105)(115/75)
15 Box Jumps (24/20)
100 M run

FINISHER:
3 sets of:
8/8 Single Leg Glute Bridge Ups, immediately into:
15 DB Glute Bridge Ups, immediately into:
:45 Glute Bridge Hold
Rest b/t sets as needed

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