Results For Category: "Skill"
Coach’s Tip Tuesday with Megan
Today’s Tip is from Coach Meg! Meg is a longtime member of CrossFit Renaissance and one of our evening coaches! The Wall Ball is a…
October 29, 2019
Tip Tuesday with Coach Justin: Toes to Bar
Do you find your core and hip flexors give out while doing high volume toes to bar or kipping knee raises? If so, here are…
October 24, 2019
WOD: CrossFit Open 20.3
RX
For time:
21 deadlifts, 225,135 lb.
21 handstand push-ups
15 deadlifts, 225,135 lb.
15 handstand push-ups
9 deadlifts, 225,135 lb.
9 handstand push-ups
21 deadlifts, 315,205 lb.
50-ft. handstand walk
15 deadlifts, 315,205 lb.
50-ft. handstand walk
9 deadlifts, 315,205 lb.
50-ft. handstand walk
Time cap: 9 min.
Scaled:
For Time
21 deadlifts, 135,95 lb.
21 hand-release push-ups
15 deadlifts, 135,95 lb.
15 hand-release push-ups
9 deadlifts, 135,95 lb.
9 hand-release push-ups
21 deadlifts, 185,135 lb.
50-ft. bear crawl
15 deadlifts, 185,135 lb.
50-ft. bear crawl
9 deadlifts, 185,135 lb.
50-ft. bear crawl
Time cap: 9 min.
October 7, 2019
WOD: Rope Climbs, Burpee Box Jumps, Shoulder to Overhead
STRENGTH
1a) Rope Climb: 4 x 2-3. Rest 45s.
1b) Strict Dips: 4 x 10-12. Rest 45s
CONDITIONING
“Nutshell”
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps
12:00 Time Cap
EXTRA CREDIT
AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)
September 30, 2019
WOD: Pull Ups, Push Ups, Sit Ups, Double Unders
STRENGTH
Pull-ups – medium grip: 5 x 5. Rest 90s.
CONDITIONING
For time:
40-30-20-10
Push-ups
Abmat Sit-ups
Double Unders x 3 (120-90-60-30)
16:00 Time Cap
Accessory Work
DB Hammer Curls: 3 x 10. Rest 45s
Then,
3:00 of Parasympathetic Breathing
September 19, 2019
WOD: Chest to Bar, Hang Power Clean, Burpees
STRENGTH
C2B Pull-ups
CONDITIONING
Every 4:00 x 5 Sets:
15 Hang Power Cleans (135, 95)
15 Bar Facing Burpees
EXTRA CREDIT (AFTER CLASS)
KB Triceps Extensions: 4 x 10. Rest 60s.
September 18, 2019
Coaching Tips: Midline Stabilization
Coach Jen offers a tip in maintaining a stable midline during an overhead press. To view today’s Tip and many others, be sure to follow…
September 16, 2019
WOD: Floor Press, Curls, Run, Handstand Walk, Toes to Bar
STRENGTH
1a) Close Grip Floor Press: 4 x 5. No rest.
1b) DB Hammer Curls: 4 x 10. Rest 60s.
*Use fatgripz if possible
CONDITIONING
3 RFT:
400 meter run
25 Ft. Handstand Walk (or 100 Shoulder taps)
25 T2B
25:00 Cap
EXTRA CREDIT
5 Minutes of total body global foam rolling
*Pick 2-3 spots and spend 60-90s on each.
September 12, 2019
WOD: Handstand Push Up, Chest to Bar, Burpees
Skill Work:
Handstand Push-up
CONDITIONING
For time:
21-15-9
C2B Pull-ups
Burpees
10:00 Time Cap
EXTRA CREDIT
Banded OH Triceps Extensions: 4 x 25. Rest 60s.
September 11, 2019
WOD: Front Box Squat, Single Leg Box Jumps, Power Snatches, Overhead Squats
STRENGTH
1) Front Box Squat – Regular Stance: 8 x 3 @80% of 8/26, every 60s.
– If no 1RM Front Box Squat use 65% of 1RM Front Squat
2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete.
L2/L1: Double Leg Box Jumps to a challenging height – 8 x 5. Rest 60s.
CONDITIONING
AMRAP 20:
300 Meter Row
10 Power Snatches (115, 75)
10 Overhead Squats (115, 75)
EXTRA CREDIT
Glute Bridges x 100 Reps, AFAP.
*Squeeze glutes for a 1 count a top of each rep.