by Bill | Jul 29, 2019 | Blog, WOD
In Honor of CrossFit Renaissance Member, John McCullough, we have designed a new workout using some of his favorite movements: the Assault Bike and Farmer Carries! John was a long time Personal Training Client and dear friend. He passed away suddenly on May 28,...
by Bill | May 12, 2019 | Metabolic Conditioning, Strength, WOD
STRENGTH 1) Sumo Rack Deadlift: 5-4-3-2-1+. Rest 2:00 METCON ”Tombstone” For time: 30 Back Squats (225, 155) 50 Russian KBS (70, 53) 30/24 Calorie Bike *Alternate Option for Air Bike: 400m Run 40/34 Calorie Row 8:00 Cap EXTRA CREDIT – Reverse Hypers: 4 x 15. Rest...
by Bill | Apr 10, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s. 2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s. METCON ”Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees 9:00 Cap EXTRA CREDIT Double Leg Banded Leg...
