For all who are interested we have a new website: hitechgym.com/crossfit renegade. All daily workouts are posted on there as well as current schedule.
W/U
med ball toss
med partner twist
TECH
4 rds
2 tire flips
1 rope climb
farmer carry two lengths of mat
WOD
50 sit-ups
40 box jumps
30 wall balls
20 kettle bell swings
10 toes to bar
7 min time cap
W/U
partner row 3000m
TECH
handstand push-ups
pistols
WOD
JD 1000
200 regular skips
50 skips right foot
50 skips left foot
50 backward skips
150 double unders
and all over again
W/U
3rds
10 back extensions
10 sit-ups
20 double unders
TECH
deadlifts
2-2-2-2-2
75% of one rep max
WOD
amrap 10min
10 lunges
10 sit-ups
10 ball slams
W/U
3 rds
rope pull (forward and backward)
10 sledgehammer swings
TECH
overhead squat
squat clean
WOD
5 rds using one bar 115lb /70lb
1 power snatch
5 overhead squats
5 squat cleans
W/U
8 tgu’s per side
TECH
Deadlift
3-3-3-3-3
70% of one rep max
WOD
MOBILITY
W/U
2 lengths bear crawl
2 lengths frog jump
3 trinity hops
3 over unders
TECH
“Get ‘er done” (work can be broken up as you choose)
25 ring dips
6 tire flips
3 rope climbs
3o wall balls
10 pistols
25 ghd sit ups
40 walking lunges
15 ab wheels
75 double unders
W/U
750m row
TECH
Front Squat
WOD
for time
20 rep front squat (weight must be cleaned up)
3 rds
20 push-ups hands off
10 forward rolls
W/U
2 min max double unders
WOD
7 rounds of the following;
7 hspu
7 thrusters 115/70
7 knees to elbows
7 deadlifts 225/155
7 burpees
7 kettlebells 24/16
7 pullups
