The CrossFit Renaissance blog

Hero’s WOD “Josh”

05/17/09 “Josh” For time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 …

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Olympic lift skill work/Make up day

Come make up a WOD or hit some skill work today.

Let’s test out the new plyo boxes…

..with one of the lovely ladies “Kelly” Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball Five rounds …

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Food for thought.

New Fitness Regime Showing Results for Indianapolis Police Click to see I’m glad to see this. I can only hope that more and more first …

Food for thought. Read More »

05/14/09 WOD

Since I didn’t see anyone here on Sunday, we are going to repeat some overhead work. Press- 2,2,2 Push Press- 3,3,3 100 1.5 pood KB …

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Front Squat

Front Squat 5,5,5,5,5

Heroes WOD Randy

For time: 75lb power snatch, 75 reps

05/10/09 WOD

Press- 2,2,2,2 100- 1.5 pood KB clean and press for time.


3 Rounds: Run 1 mile Rest as needed between efforts.

Start here

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