Levi Kirk

05/27/2019

Renewed Strength CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue,… Read more »

05/24/2019

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (20 MIN AMRAP) – 10 cal row – 15 lunges – 20 ft hs walk (scale 40 ft bear crawl) – 10 cal bike – 15 lunges – 20… Read more »

05/23/2019

Renewed Strength CrossFit – CrossFit Back Squat (5X7 80%) Metcon (AMRAP – Rounds and Reps) – 12 wallballs (20/14) (RX+25/20) – 12 alt. dumbell snatch (35/20) (50/35) – 12 situps (12 MIN AMRAP)*no dropping dumbells

05/22/2019

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1500 meter run (scale 1000 meter run) – 200 ft sled push (2 lengths of turf) (90/45) – 10 bar muscle ups (RX+ ring) (scale- 7 burpee pullups+ 7/6 ring dips) –… Read more »

05/20/2019

Renewed Strength CrossFit – CrossFit Squat Snatch (2,2,2, (65%)) Squat Snatch (2,2,2 (70%)) Squat Snatch (1,1,1,1,1 (75%)) Metcon (AMRAP – Rounds and Reps) (11 MIN AMRAP) – 9 OHS (95/65) – 7 pullups – 5 bar facing burpees

05/17/2019

Renewed Strength CrossFit – CrossFit Metcon (Time) CLEAN/TIRE FLIP SPEED LADDER -clean men- 155,185,205,225, 245 women- 105, 125, 145, 165, 185 scale- 65, 85, 105, 125, 135 – handstand walk 30 ft (scale bear crawl 60 ft) – tire flips… Read more »

05/16/2019

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (PARTNER WOD) 22 MIN AMRAP – 22 thrusters (95/65) – 22 bar facing burpees – 22 cal row MIN 5, 10, 15, 20- both partners stop and do 22… Read more »

05/15/2019

Renewed Strength CrossFit – CrossFit Bench Press (5X7 (70%)) Metcon (AMRAP – Rounds and Reps) – 4 hspu (RX+ parallett hspu) – 4 power snatch (115/75) (RX+135/95) – 40 double unders (9 MIN AMRAP)parallett hspu w/2 skull mats

05/14/2019

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 3 burpees – 6 pullups – 9 KBS (53/35) (RX+70/53) – 12 air squats – 150 meter run (25 MIN AMRAP)

05/13/2019

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME – 1 squat clean + hang squat clean + jerk (155/105) (RX+185/125) – 8 box jumps (24/20) (X5) – 1 squat clean + hang squat clean + jerk (175/115) (RX+205/145) –… Read more »