Levi Kirk

11/02/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) PARTNER WOD- for time (alt. as needed) – 70 cal row – 50 box jump overs – 30 devil press (35/20) (RX+50/35) – 1000 meter run (together) – 30 devil press – 50… Read more »

11/01/2018

Renewed Strength CrossFit – CrossFit Snatch Balance (2,2,2,2,2 (80% of snatch)) Overhead Squat (5,5,5,5,5 (70% OHS)) Metcon (AMRAP – Rounds and Reps) – 3 hang snatch (115/85) – 6 bar facing burpees (7 min amrap)

10/31/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 100 double unders – 10 bar muscle ups (scale 10 ring rows + 5 ring dips) – 10 ball over shoulder (100/80) (RX+150/100) – 80 double unders – 8 bar muscle ups… Read more »

10/30/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 20 MIN EMOM – odd mins 1 squat clean + 2 front squats (75%) (scale 50% for 2 sets) – even mins 6 hspu (RX+ 9)score = rounds complete **post weight… Read more »

10/29/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -10 pullups -20 push ups -30 airsquats -100 meter (1 arm) farmers carry (53/35) (RX+70/53) **alt arms as needed** (30 min amrap)

10/26/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (500 meter run buy in) – 2 bar muscle ups (scale 4 pullups) – 4 deadlifts (225/155) – 8 alt. lunges (20 min amrap)

10/25/2018

Renewed Strength CrossFit – CrossFit Snatch (1,1,1 (80%)) Snatch (1,1,1 (90%)) Metcon (Time) – 21 box jumps (24/20) (RX+30/24) – 21 OHS (95/65) (RX+115/85) – 1 rope climb – 15 box jumps – 15 OHS – 2 rope climbs –… Read more »

10/24/2018

Renewed Strength CrossFit – CrossFit Bench Press (5,5,5,5,5 (80%)) Metcon (Time) (buy in 50 ball slams 20/15) – 20 push jerks (95/65) – 20 sdhp (53/35) (RX+70/53) – 30 situps – 20 hang cleans (95/65) – 20 cal row –… Read more »

10/23/2018

Renewed Strength CrossFit – CrossFit Pause back squat (5,5,5 (60%)) hold 3 sec pause at bottom Metcon (AMRAP – Rounds and Reps) – 1 squat clean (185/125) (RX+ 225/175) – 10 hand release push ups – 20 double unders (10… Read more »

10/19/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (woddapalooza wod 7) DEATH BY: E2MO2M -8 burpee box jump overs -8 hang power snatch (95/65) (RX+115/80) -8 thrusters(4 round minimum) *** scale the weight where you can get a minimum… Read more »