We’re proud to call Dayton our home!¬†Thanks for checking us out and don’t hesitate to get in touch with any questions. CrossFit is all about Community and ours is as good as it gets! #renegadefamily #daytonohiousa

Check us out on Instagram @renegade937ohio for pictures and videos of our #renegadefamily

WOD

7/2

Upper Body Strength Day

“Isabel”

30 Snatches For Time (95, 135lb)

7/1

Skill: Wall Ball Efficiency

Buy In: 400m Run

100 Wall Ball (14, 20lb)

EMOM:

RX: 6 Burpees

Scaled: 3 Burpees

* 9 Min Time Cap*

6/30

Lower Body Strength Day

7 Min Ascending AMRAP:

5 Clean & Jerks (95, 135lb)

50 Double Unders

10 Clean & Jerks

100 Double Unders

15 Clean & Jerks

150 Double Unders

20 Clean & Jerks

200 Double Unders

Etc…..

6/29

Skill: Kipping Pu/T2B

Bar Hangs / Hollow Rocks x TABATA

Mainsite Monday

3 Rounds For Time:

Run 400m

21 DB Thrusters (25,35lb)

* We have a plan B if there is rain.

6/27

Upper Body Strength Day

WOD: Open Gym

6/26

Skill: Wall Ball x TABATA

“Diane”

21-15-9

Deadlift (155, 225lb)

HSPU

6/25

Lower Body Strength Day

8 Min AMRAP:

15 KB Swings

10 KB SDLHP

5 KB Straight Legged Sit-Ups (Each Arm)

6/24

Skill: Butterfly Pull Ups / Muscle Ups

With a Running Clock

From 0:00- 10:00 Complete:

3 Rounds

10 Hang Cleans (65, 95lb)

10 Butterfly Pull Ups

From 10:00-20:00 Complete:

2 Rounds

15 OH Squats (65, 95lb)

15 Box Jumps (20″, 24″)

at 20:00 Complete:

5 Muscle Ups

6/23

Upper Body Strength Day

3 Rounds For Time:

10 Medball Clean To Wall Ball (14, 20lb)

10 Burpee Medball Overs

6/22

Skill: Kipping Pull Ups / T2B

For Time:
800m Run
25 T2B
800m Run

6/20

Lower Body Strength Day

2 Min Prowler Push For Max Yards (50, 90lb)

6/19

Core Circuit

Skill: Split Jerk

WOD:

3 Rounds For Time:

10 Clean & Jerk (95, 135lb)

10 HSPU

10 Box Jump (20″,24″)

6/18

Upper Body Strength Day

Skill: Functional Mobility

WOD: Open Gym

6/17

For Time:

1000m Row

100 Double Unders

10 Single Arm KB Thrusters x Each Arm (Elite-35, 53lb) (RX-25, 35lb)

500m Row

50 Double Unders

15 Single Arm KB Thrusters x Each Arm

250m Row

25 Double Unders

20 Single Arm KB Thrusters x Each Arm

6/16

Lower Body Strength Day

TABATA:

Alt. Pistols

Burpees

Score is total reps

6/15

Main Site Monday

20 Min AMRAP:

2 Rope Climbs

10 Ring Dips

20 GHD Sit-Ups

6/11

Lower Body Strength Day

For Time:

12, 9, 6

Deadlift – Elite (315,225lb), RX (225,135lb)

Burpee Bar Overs

6/10

Rope Climb Challenge

Partner WOD (Split Reps Evenly)

50, 40, 30

Med Ball Clean (14,20lb)

Air Squat

Tire Jump

Run 400m after each round (together)

6/9

Upper Body Strength Day

Skill: Split Jerk Technique

3 Rounds For Time:

6 Wall Walks

12 HRPU

24 Butterfly Sit-Ups

6/8

Skill: Pistol Squats

18 Min AMRAP:

14 KB Swings (35,53lb)

10 Alt. Pistols

6 T2B

6/6

Lower Body Strength Day

15 Minute Partner AMRAP

0:00-7:00 -> Ground to OH (95,135lb)

@3:30 Run 400m

7:00-10:00 -> Rest

10:00-15:00 -> Partner Deadlift (60% BW)

@12:30 10 Burpees

 photo Authorized_Dealer-WEB-1200X330px_zpsptwhvpce.gif