Murph 2019

By /

Today we did Murph to honor Michael Murphy, and all those that have lost their lives defending our freedom.

Popular Posts

February 11, 2023
Resistance training and aging in women.

Ladies, stop worrying about bulking up, and get started with resistance training ASAP! There’s no time to lose! Here’s why… Resistance training or weight lifting…

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…

December 27, 2019
WOD: Floor Press, Farmer Carry, Reverse Goblet Lunges, KB rows

CONDITIONING 

“Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Overshoulder
– Tire Flips
– Heavy sandbag or DBall Carry against stomach
– Stone Carry
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
*If you do not have any strongman equipment perform
*You are NOT limited to only these options

*Alternate Workout:
AMRAP 20 with a partner:
50 Meter Farmer Carry (70, 53)
10 Reverse Goblet Lunges (53, 35) (10 reps each leg)
10 1-Arm KB Rows (53, 35) (10 reps each arm)
*One athlete completes a FULL round at a time while their partner rests.

January 23, 2020
Aim 🏹

AIM…   We are built to aim and hit targets. If you look at the things you do in your life that give that sense…

February 4, 2020
Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro