Check out our FREE Blueprint to Thrive webinar here.
Football is a game of seconds and inches. The new CrossFit for Football workshop at CrossFit Renaissance is the first of it’s kind in Philadelphia. Over the course of 6 weeks, we condition football players at any skill level by combining high intensity, functional movements with a comprehensive strength and speed program.
CrossFit for Football Workshop Read More »
“Alternate Universe Kalsu”
100 Burpees For Time
EMOM do 5 Thrusters 135/95#
Ray’s genius comes to him the strangest times.
Every Minute On the Minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Score = the total number of minutes it took to reach 100 thrusters.
“Tillman”
7 Rounds for Time of:
7 Deadlifts 315lbs
I Full Gasser
15 Pull-ups
rest 45 sec Between Rounds
7 Rounds for Time of:
7 Deadlifts 315lbs
1 Full Gasser
15 Pull-ups
rest 45 sec Between Rounds
Memorial Day Monday Night Read More »
“Quarter Gone Bad”
Five Rounds for Total Reps:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Quarter Gone Bad
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Monday Night 6p.m. Read More »
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
Kalsu Part Deux- 12 pm class moved to 1pm Read More »
CF Football WOD “Kalsu”
Every minute on the minute do 5 burpees then fill the remaining time with 135 pound thrusters. Goal is to hit 100 total thrusters and your score is how many minutes elapses in the process.
