Levi Kirk

01/18/2019

Renewed Strength CrossFit – CrossFit Overhead Squat (3 X 5 (80%)) Metcon (Time) – 35 overhead squats (95/65) – 1 rope climb (RX+ legless) – 35 GHD situps – 1 rope climb (RX+ legless) – 35/25 ring dips – 1… Read more »

01/17/2019

Renewed Strength CrossFit – CrossFit Shoulder Press (3X10 (65%)) Metcon (AMRAP – Rounds and Reps) – 15 wallballs (20/14) (RX+25/20) – 10 cal bike – 5 hang snatch (115/75) (RX+135/95) (9 MIN AMRAP)

01/16/2019

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1000 meter run – 200 ft sled push (2 lengths of turf) (90/45)- 1 plate/2plate – 50 ft handstand walk (scale 50 ft bear crawl) – 25 burpee box jump overs –… Read more »

01/15/2019

Renewed Strength CrossFit – CrossFit Back Squat (3X5 (80%)) Metcon (Time) – 5 squat clean (185/125) (RX+235/175) – 25 ttb – 4 squat cleans – 20 ttb – 3 squat cleans – 15 ttb – 2 squat cleans – 10… Read more »

01/14/2019

Renewed Strength CrossFit – CrossFit Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in… Read more »

01/11/2019

Renewed Strength CrossFit – CrossFit Metcon (Time) (buy in 100 double unders) 25,20,15,10,5 – box jumps – ball slams (20/15) – cal bike – (1 arm) overhead lunges (35/20) (RX+50/35) – situps (RX+ ttb)

01/10/2019

Renewed Strength CrossFit – CrossFit Front Squat (3X5 (80%)) Metcon (Time) – 100 meter run – 10 ground to overhead (95/65) – 10 pullups – 150 meter run – 15 ground to overhead – 15 pullups – 200 meter run… Read more »

01/09/2019

Renewed Strength CrossFit – CrossFit 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Reps) 4 rounds for reps – max reps bench press (135/85) (RX+185/115) (30 sec break) – max reps dumbell hang clean (35/20) (RX+50/35) (30 sec… Read more »

01/08/2019

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 8 air squats (RX+ alt pistols) – 6 hspu – 4 deadlifts (225/155) (14 min amrap)

01/07/2019

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 30 MIN EMOM min 1- 1 sqaut clean+ 1 hang squat clean+ 1 jerk (75% of C&J) min 2- 150 meter run (RX+ 200 ,meter run) min 3- 10 bar facing… Read more »