November 15, 2022
WOD: Wednesday, November 16, 2022: Back Squats for 1&1/2
Strength:
1 1/2 Back Squats
5-5-5
Building to a Moderately Heavy Weight.
HERO BENCHMARK: The Chief
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.
November 14, 2022
WOD: Monday, November 14, 2022: Monostructural Extravaganza
WORKOUT:
FOR TIME:
300 Double Unders
Row 2000/1750 M
Run 1 Mile
100 Sit Ups
*Partition as Needed
TIME CAP: 30:00
November 14, 2022
WOD: November 15, 2022: Bench Press Day
CROSSFIT WOD:
Strength:
Tempo Bench Press (21×1)
5-5-5-5
Build to a Mod Heavy
1 Max Reps in :60 at a Light Moderate Load
Metcon:
15 EMOM:
12/10 Cal Bike *+1 cal each round
20 Ring Rows
:50 Max Push Press (75/55)(65/45)
November 10, 2022
WOD: Friday November 11, 2022: Veterans’ Day
HERO WOD: CHAD
For Time:
1000 Weighted Box Step Ups 20″
*45/35 added in weight – ruck, plate, vest, or DB
**750/500/250/100 reps are all options for completion
November 9, 2022
WOD Thursday, 11/10/22: Bench Press & Toes To Bar
Strength: Bench Press
10,8,6,8,10
Start Light-Moderate and build to a moderate-heavy. After set of 6, build back up using weights you previously used.
Workout:
5 Sets of a 2:00 Clock of:
15 Toes to Bar
Remaining Time, Max Shoulder to Overhead (155/150)(115/75)
Rest :60 B/T Sets
November 8, 2022
WOD Wednesday, 11/9/22: Deadlift
Strength:
Deadstop Deadlift
3 sets of 5 reps at a Moderate Heavy Load for all working sets. 1 count pause at bottom of each deadlift.
Workout:
AMRAP 10:00
9 Deadlifts (135/95)(95/65)
6 Hang Power Cleans
200 M Run
September 7, 2022
7th Annual Billy Bogan Fundraiser
Come do a Workout and Help Support Not One, But TWO Local Charitable Organizations Saturday, September 24, 20228:00 AM9:00 AM10:00 AM CrossFit Renaissance will open…
August 12, 2022
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
August 11, 2022
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
August 10, 2022
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.