Thursday

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“Murph”

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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August 22, 2023
8th Annual Billy Bogan Memorial Workout

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 »

February 4, 2020
Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

June 20, 2019
WOD: Handstand Push Ups + Strongman Toys

STRENGTH 

Handstand Push-ups: Accumulate reps RX’d by coach
*In between sets complete 20 Banded Facepull-aparts

Metcon:

Strongman Style Workout!!

May 21, 2022
Sunday, May 22, 2022: Murph Prep

Today’s Murph Prep WOD:

Run 800 Meters

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800 Meters 

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

Start here

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