by Bill | Nov 21, 2018 | CFR Benchmarks, Metabolic Conditioning, WOD
Metcon: Brutal Partner WOD: 10 rounds for Time: 20 Deadlifts (135,95) 20 Push Press (135,95) 20 Back Squats (135,95) 10 Pull Ups
by Bill | Nov 1, 2018 | CFR Benchmarks
Metcon: “Raymond” 5 rounds for time of: 11 clapping push ups 2 double bodyweight deadlifts 10 bodyweight cleans Happy Birthday Raymond! IN honor of his birthday, 11/2/10, we will be doing “Raymond”.
by Bill | Aug 21, 2018 | CFR Benchmarks, WOD
METCON: “CFR Walk” For time: Kettlebells Front Rack Walk, 1.5/1 pood, 400 m Farmers Walk (Kettlebell), 1.5/1 pood, 400 m Waiter Walk (Left Arm), 1.5/1 pood, 200 m Waiter Walk (Right Arm), 1.5/1 pood, 200 m Goblet Walk, 1.5/1 pood, 400 m THEN GHD Sit-ups 5 sets...
by CrossFit Renaissance | Jun 18, 2018 | CFR Benchmarks, WOD
Metcon: “Renaissance” 3 rounds for time: 400 meter front rack walk 2/1.5 pood 5 rope climbs 50 push ups
by CrossFit Renaissance | May 15, 2018 | CFR Benchmarks, Metabolic Conditioning, WOD
Skill Work: 3 rounds for quality: L Sit Hold for :10 Ring Support Hold for :10 10 Alternating Pistols Metcon: 25 minutes of: 1a) weighted step ups alternating x 20 reps. Rest :60. 1b)Single Arm Farmer Carry x 50 yd. each. Rest :60. 1c) Double DB rows x 10. ...
by CrossFit Renaissance | May 11, 2018 | CFR Benchmarks, WOD
8 rounds for time: 4 muscle-ups 8 handstand push ups 13 barbell lunges 135,95
