Check out our FREE Blueprint to Thrive webinar here.
We are thrilled to bring you an awesome opportunity to meet others in our neighborhood who are prioritizing their health, fitness and nutrition. You’ll find…
CrossFit Renaissance – Bring A Buddy Events Read More »
Strength:
Deadlift
6, 6, 6, 6
Building from a moderate to a Mod-Heavy Load.
Workout:
9 sets of :20/:10 (work to rest ratio)
Deadlifts Moderate-Heavy
Up Down over Bar
Sit Ups
WOD: Wednesday, January25, 2023: Deadlifts, Sit Ups Read More »
Strength:
Overhead Squats
Build from a moderate weight to a Mod-heavy weight over a 15:00 timeframe.
Workout of the Week (WOW)
The Quadfather:
15 AMRAP:
19 Wallballs (20/14)(14/10)
10 Calories on Bike/rower*
Increases by 4 calories each full round.
WOD: Tuesday, January 24, 2023: Overhead Squats, Wallballs Read More »
Strength:
5 Sets of:
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean
Build from Light to Moderate.
Rest as needed.
Workout: Elizabeth
21-15-9:
Clean (135/95)
Ring Dips/Hand Release Push Ups
WOD: Monday, January 23, 2023: Clean Complex & Elizabeth Read More »
Strength:
Power Clean
8-6-4-8-6-4
CrossFit Benchmark Open 19.5:
33-27-21-15-9
Thruster (95/65)
Chest to Bar Pull up
WOD: Friday, January 20, 2023: Power Clean & CrossFit Open 19.5 Read More »
Strength:
Deadlift
6,6,6,6
Building to a Moderately Heavy Load
Workout:
5 cycles of 2:00 of work with :60 Rest between:
10 Handstand Push Up
5 Deadlifts (315/205) (225/155)
Max Calories on Any Machine for remainder of 2:00.
Rest :60
WOD: Wednesday, January 18, 2023: Deadlifts, Handstand Push Ups Read More »
Strength:
Front Squat
Build to a Moderate Set of 5 over 15:00.
WORKOUT:
6:00 AMRAP:
3-6-9-…
Front Squats
Toes to Bar
Rest 2:00
For Time:
20 Front Squat
15 Toes to Bar
10 Front Squat
5 Toes to Bar
WOD: January 17, 2023: Front Squats Read More »
Strength: Deadlift
8, 8, 8, 8
Build to a moderate load.
CrossFit Games Open WOD 16.4/17.4
AMRAP 13:00
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Row Calories
55 Handstand Push Up
WOD: Saturday, January 14, 2023: Open 16.4 Read More »
Strength:
5 Sets of 1 Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
Start Light & build to a moderate load.
rest as needed.
Workout:
3 Sets of 4:00 AMRAP:
2-4-6-8-10-12-14-16
Hang Power Clean (95/65)
Box Jumps (24/20)
REST :90 Between sets.
Finisher:
3 Sets of:
30 DB Crush Curl
10/10 Around the Worlds
:60 Plate Gun Hold
WOD: Friday, January 13, 2023: Clean & Press, Box Jump Read More »
Skill Practice:
Ring Muscle Ups &/or Pull Ups
we will spend about 10:00 working on these skills.
Workout:
For Time:
50-40-30-20-10
Cal on bike/row
10-20-30-40-50
Sit Ups
5-5-5-5-5
Ring Muscle Ups**
* Run distance: 800-600-400-200-100
** 12 reps of Pull Ups
