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The CrossFit Renaissance blog

Tuesday 06/23/09: “Jackie”

Tuesday 06/23/09 “Jackie” 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) For time

Monday 06/22/09- Rest Day

Monday 06/22/09- Rest Day Let’s get to work this week. See you on Tuesday. “Sloth, like rust, consumes faster than labor wears.” -Benjamin Franklin

06/21/09- Make Up Day

06/21/09- Make Up Day As usual Sunday is make up day. Come in and make up one of the WODs you missed from this past…

I’m back and we are open. 6/20/09

Saturday- 6/20/09 Let’s get back to work then: Clean and Jerk A little wave loading today: 3, 2, 1, 3, 2, 1

A template for the rest of the week.

In the event I have trouble posting for the rest of the week here’s how it will go down. If I have internet access I…

06-15-09

Monday- 06-15-09 50-40-30-20-10 reps for time of: 32kg KB swing Double Unders Scale as needed.

06/14/09- Angie

We are closed 6-12 to 6-19 classes resume Saturday 6-20 at 10 am. Sunday 06/14/09 “Angie” For time: 100 Pullups 100 Pushups 100 Situps 100…

06-12-09 Rest Day

We are closed 6-12 to 6-19. Classes resume Saturday 6-20. In the case I can not post up tomorrow night Plan to: Run 5k (0n…

A mixed bag…

Thursday 06/11/09 1 arm DB or Barbell Snatch (take your pick or mix it up) 1,1,1,1 TGU 1,1,1 Then Pick one of these: 20,15,10 reps…

Berger Beater

Wednesday 06/10/09 This is our first re-do of a benchmark workout here. Blow away your last effort! “Berger Beater” AMRAP in 20 minutes of: 5…

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