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CrossFit Renaissance – Bring A Buddy Events Read More »
Join Us for a Workout and Help Support a Local Charity: The Pink Elephant Movement Saturday, September 30, 20238:00 AM9:00 AM Location: CrossFit Renaissance3251 Cedar
8th Annual Billy Bogan Memorial Workout Read More »
Teams of 2:
2 rounds for time:
20 Ring Muscle Up/Burpee Chest to Bar Pull UP
40 Power Clean (155/105)(115/75)
60 Box Jumps (24/20″)
80/65 Calorie Row
Partner 1 works while Partner 2 rests. Split work as needed and in orders as written.
WOD: Saturday, December 17, 2022: Partner Workout Pull Ups, Box Jumps, Row, Power Cleans Read More »
AMRAP 36:00
500/400M Row
200 M Run
50 Sumo Deadlift High Pull (75/55)(65/45)
500/400M Row
200 M Run
50 Back Rack Lunges
500/400M Row
200 M Run
50 Russian KB Swings (32/24)(24/16)
500/400M Row
200 M Run
50 Up Downs
WOD: Saturday, August 12, 2022: Partners! Read More »
Workout:
2 sets of 12 AMRAPs:
14 Wallballs (20/14) *Increase 7 reps each full round
7 Push Jerks (155/105)
14 Chest to Bar
Rest 2:00 between 2 Sets
Restart from top on 2nd set.
Partner Options:
24 AMRAP:
30 Wallballs
20 Push Jerks
30 Chest to Bar
WOD: Saturday, May 21, 2022: Wall Balls, Jerks, Pull Ups Read More »
METCON
In teams of 2:
AMRAP 10:
200 Meter Run
10 Hang Power Cleans (135, 95)
10 Wall Balls (20, 14)
Rest 2:00
AMRAP 10:
200 Meter Run
10 Barbell Rows (135, 95)
10 Wall Balls (20, 14)
Rest 2:00
AMRAP 10 “Recovery”
200 Meter Run at an easy pace
*One athlete completes a full round at a time for all workouts.
EXTRA CREDIT
Banded Pulldowns x 100 Reps in as few of sets as possible.
Partner WOD: Run, Hang Power Clean, Wallballs, Rows Read More »
METCON
AMRAP 20 w. a partner:
400 Meter Run
*Max Reps of:
20 Walking Lunges (BW)
20 Power Snatch (75, 55)
*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
*Score = total rounds
EXTRA CREDIT
10 Minutes of “Recovery”
Bike, Row, Jog, or light sledpull
Followed by
5 Minutes of Parasympathetic Breathing
Partner WOD: Running, Lunges, Power Snatch Read More »
Partner WOD:
Batman & Robin
26:00 AMRAP:
400 Meter Run (one partner)
Max Reps Hang Clean & Jerk (135,95) (While other partner is running)
Then Switch,
400 Meter Run
Max Reps Back Squat
Then Switch.
400 Meter Run
Max Rep Dubs
Then Switch
400 Meter Run
Max Rep Burpees
Then Switch.
Go Get Em!!
Partner WOD: Batman & Robin Read More »
METCON
In teams of 3:
AMRAP 30:
Buy-in:
1 Mile Medball Run
Remaining time AMRAP:
30 Barbell Rows (135, 95)
30 Wall Balls (20, 14)
30 Pull-ups
30 Box Jumps w. step down (24, 20)
*One person works. Split as desired
EXTRA CREDIT
Bodyweight Glute Bridge x 5 Minutes Max Reps
WOD: Partner WOD!!! Run, Barbell Rows, Wall Balls, Pull Ups, Box Jumps Read More »
Metcon: Partner WOD: 30:00 AMRAP50 yd death march50 yd farmer’s carry50 yd Overhead KB Carry400 meter Medball Run**Split however desired.
