The CrossFit Renaissance blog

WOD: Friday, July 29, 2022: Muscle Up, Burpees, Thrusters

New Benchmark: MYMC 22.3

15 Rounds for Time:
1 Ring Muscle Up/Bar MU/Jumping MU/Burpee Chest to Bar
3 Thrusters (135/95)(95/65)
6 Burpees over Bar

WOD: Wednesday July 27, 2022: Cindy Rella Pull Up/Push Up/Squat

Workout: Cindy Rella
A new Benchmark workout with a play on traditional Cindy!

AMRAP 6 Min:
3 Strict Pull Up
6 Feet Elevated Plate Push Up
9 Plate Front Squats

Rest :90

AMRAP 7 Min:
4 Chest to Bar Pull UP
8 Hand Release Push Ups
12 Jumping Air Squats

Rest :90

5 Pull Ups
10 Push Ups
15 Air Squats

WOD: Tuesday, July 26, 2022: Clean & Jerk

Strength:Build to a 1 rep Heavy Clean & JerkGoal is to work up to and possibly past workout weight. Workout:“The Cali Bear” Every :30 for…

WOD: Monday, July 25, 2022: Running & Jumping

Workout: For Time:200 M run40 Box Jumps (24/20)600 M run80 Alt. DB Goblet Box Step Overs (50/35)(35/20)600 M run40 Box Jumps200 M Run Finisher:EMOM x…

WOD: Wednesday, July 13, 2022: Skill Work on Ring Muscle Up

Skill Practice: 2 Sets of:10 False Grip Ring Rows:10 Top of Ring Hold:10 Bottom of Ring HoldRest As Needed 2 Sets of:3 Ring Transition DrillsRest…

WOD: Tuesday, July 12, 2022:

Workout For Time:5:00 on/1:00 off until complete:240 Double Unders180/144 Calories on Row120 Sit Ups60 Front Rack Lunges (135/95)(95/65) Complete 1 of 2 ways:Straight through or…

WOD: Monday July 11, 2022: Snatching

Strength: Snatch & Overhead Squat complex Every 1:30 for 6 Sets:1 Power Snatch + 1 Hang Power Snatch + 1 Overhead SquatStart Light & Build…

WOD: Friday, July 8, 2022: Handstand Push Ups, Box Jumps

Workout For Time:60 Up Down Box Jumps (24/20)30 Strict Handstand Push Up30 Up Down Box Jumps15 Strict Handstand Push Up Finisher 6 sets of :20…

WOD: Thursday, July 7, 2022: Cleans, Front Squats, Toes to Bar

Strength Every 1:30 for 5 sets:1 Power Clean + 2 Hang Power CleansStart Light & End Moderate Heavy Workout 3 sets of: 3 Min AMRAP:1…

WOD: Tuesday, July 5, 2022: Double Unders, Deadlifts, Burpees

Workout: 6 Sets for Max Reps:1:00 Double Unders1:00 Burpees1:00 Tempo Deadlifts (205/145)(145/100) *2121 Tempo Finisher/Post Workout Strength: 3 sets:15 Arm Haulers15 Banded Pull Aparts15 Banded…

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