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WOD

5/28

Find 1 RM Back Squat

“Fran”

21-15-9

Thrusters (65,95lb)

Pull Ups

5/27

Find 1 RM Push Press

Find Max HSPU

“Jump & Swing”

Complete in any sequence for time:

50 KB Swings (35,53lb)

50 Box Jumps (20″,24″)

10 Min Time Cap

5/26

Test Week

Find 1 RM Clean & Jerk

Find 1 RM Front Squat

“Grace”

30 Clean & Jerks For Time (95,135lb)

5/25

“Unbroken”

In teams of Two Complete:

1 Mile Run (Both)

36 Pull Ups (Partner Bar Hangs)

19 Strict HSPU (Both)

97 Wall Ball (Partner Wall Sits) (14,20lb)

24 Burpees (Both)

47 Cal Row (Partner Holds Barbell Overhead)

R.I.P Louis Zamperini (1-26-1917 To 7-2-2014)

5/22

Core Circuit

Skill: Choose Any Block Specific Skill(s)

WOD: Finish Benchmark Girls for the Week & Open Gym

5/21

Upper Body Strength Day

For Time:

15-12-9-6-3

HSPU

Box Jumps (20″,24″)

Butterfly Sit-Ups

5/20

Strength: Plank Challenge

Skill: Rope Climb

WOD:

“Helen”

3 Rounds For Time:

400m Run

21 KB Swings (35,53lb)

12 Pull Ups

5/19

Lower Body Strength Day

“The Burner Sprint”

5 Rounds For Time

20 Double Unders (10 DU, 30 Singles)

10 Burpees

*7 Min Time Cap*

5/18

“Mainsite Monday”

8 Minute AMRAP

115lb Shoulder Press

Each time you break, perform 50 DU’s

Rest 4 Minutes

8 Minute AMRAP

205lb Hang Power Clean

Each time you break, perform 30 Air Squats

5/16

Upper Body Strength Day

“Jackie”
1,000m Row

50 Thrusters (45lb)

30 Pull Ups

5/15

For Time:

Buy In: Plate OH Walking Lunge (25,45lb) x 30 Yards

3 Rounds

30 DU

20 Wall Ball (14,20lb)

10 Burpees

Cash Out: Plate OH Walking Lunge (25,45lb) x 30 Yards

5/14

Lower Body Strength Day

7 Min Ascending AMRAP:

Bear Complex (65,95lb)

Box Jumps (20″,24″)

5/13

Skill: Rope Climb

4 Min EMOM:

5 KB Swings

5 KB SDLHP

5 KB Goblet Squats

5/12

Upper Body Strength Day

Lurong Living Summer Challenge Benchmark WOD:

Part A:

5 Min AMRAP

5 Box Jump Overs (30″,24″)

10 T2B

Rest 3 Mins

Part B:

3 Min AMRAP

Squat Clean Thrusters (155,105lb)

5/11

Skill: Handstand/ HSPU

Main Site Monday

2015 Regional Event 6

5 Rounds For Time:

Row 25 Calories

16 C2B Pull Ups

9 Strict Handstand Push-Ups