Levi Kirk

07/13/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1500 meter row – 7 ball over the shoulder (100/80) (RX+150/100) (scale 80/50) – 1000 meter run – 7 rope climbs (scale 50 ring rows) – 500 meter row – 7 turkish… Read more »

07/12/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (5 min AMRAP) – 7 dumbell power cleans (35/20) (RX+50/35) – 14 wallballs (20/14) (RX+25/20) -21 situps X 3 max burpees (2 min break)score= burpees Metcon (AMRAP – Reps) (5 min… Read more »

07/11/2018

Renewed Strength CrossFit – CrossFit Squat Snatch (work up to a heavy set of 2) Metcon (Time) -100 double unders -30 power snatch (95/65) -30 cal row -30 pullups -30 ohs (95/65) -30 cal bike -30 pullups -100 double unders

07/10/2018

Renewed Strength CrossFit – CrossFit Front Squat (3X3 65%) Front Squat (3X2 75%) Front Squat (2X1 90%) Metcon (AMRAP – Rounds and Reps) (Partner WOD) – 5 burpee box jump overs (24/20) (RX+ don’t touch top of box 20′ only)… Read more »

07/09/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 12 clean & jerk (155/105) (RX+185/125) – 6 ring dips + 6 pullups (RX+ 6 muscle ups) – 400 meter run X 3 (21 min cap)scale= 12 ring rows + 12 push… Read more »

07/06/2018

Renewed Strength CrossFit – CrossFit Front Squat (3X3 85%) Metcon (AMRAP – Rounds and Reps) (PARTNER WOD) – 1000 meter row – 50 power cleans (135/95) – 50 hspu – 50 cal bike – 50 1 arm overhead lunges (35/20)… Read more »

07/05/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) 20 min EMOM – odd mins 1 squat snatch (80%) – even mins 25 double unders (RX+ 35)score= weight used/ mark rounds complete in comments