The CrossFit Renaissance blog

WOD: Wednesday, Jan 11, 2023: Skill Work: Upper Body Pulling, Ring Muscle Ups & strict Pull Ups

Skill Practice:
Ring Muscle Ups &/or Pull Ups
we will spend about 10:00 working on these skills.

For Time:
Cal on bike/row
Sit Ups
Ring Muscle Ups**

* Run distance: 800-600-400-200-100
** 12 reps of Pull Ups

CrossFit Renaissance Working out

WOD: Monday, Jan. 9, 2023: Back Squat

Back Squat
Every 3:00, perform 5 back squats, building to a moderate load.
Focus is on mechanics & creating torque.

4 Rounds for Time:
6 Dbl KB Front Squat (53/35)(35/26)
8 Alternating Front Rack Lunges
25/20 Cal. Row

What does relative intensity mean???

Intensity is relative to the individual. Well, what does that mean? It means finding the right movement/weight/distance/reps so that you get the intended stimulus for…

WOD: Saturday, December 17, 2022: Partner Workout Pull Ups, Box Jumps, Row, Power Cleans

Teams of 2:
2 rounds for time:
20 Ring Muscle Up/Burpee Chest to Bar Pull UP
40 Power Clean (155/105)(115/75)
60 Box Jumps (24/20″)
80/65 Calorie Row

Partner 1 works while Partner 2 rests. Split work as needed and in orders as written.

CrossFit Renaissance Working out

WOD: Friday, December 16, 2022: Back Squat Test Day

Retest 1 Rep Max Back Squat
Last tested 6/27/22

Benchmark Workout
“Razor’s Edge”

AMRAP x 5 Minutes for 2 Sets:
7 thrusters (75/55)(65/45)
7 burpees over bar

Rest 3:00 and restart at the beginning on AMRAP 2.

WOD: Thursday, December 15, 2022: Power Snatch, Toes to Bar

Touch and Go Power Snatches
3 reps Every Min on Minute for 8:00
Start Light & build to a moderate load

1-10 Power Snatches (95/65)(65/45)
10-1 Toes to Bar
100 M Run

WOD: Skill/Rope Climb, Double Unders

Rope Climbs.
Athletes will spend about 10 minutes with J-Hook, Spanish wrap, etc.

21:00 EMOM:
1- 50 Double Unders *(increase by 5 each round)
2- 16 Alternating Goblet Lunges (Heavy)
3- :50 Rope Climbs or alternatives.

Back Squat

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

1 1/2 Back Squats
Building to a Moderately Heavy Weight.


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


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

Tempo Bench Press (21×1)
Build to a Mod Heavy

1 Max Reps in :60 at a Light Moderate Load

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

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