Levi Kirk

12/06/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -8 lunges (RX+pistols) -8 ttb -8 kbs (53/35) (RX+70/53) -8 cal row (20 min amrap)

12/05/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) -(15/9) ring dips -9 hspu -7 cleans (135/95) (RX+ 165/115) X 4cleans- can be power or squat (scale for hspu- strict dumbell press/hspu from box)

12/04/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 500 meter run – 15 pullups (RX+25) – 30 ft handstand walk (scale 30 hand release pushups) – 60 air squats X 3

12/01/2017

Renewed Strength CrossFit – CrossFit Bench Press (10X3 85%) Metcon (AMRAP – Rounds and Reps) (12 min amrap) – 30 double unders – 10 KBS (53/35) (RX+70/53)

11/30/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (20 min amrap) – 300 meter row – 20 situps – 10 wallballs – 5 pullups (RX+C2B)

11/29/2017

Renewed Strength CrossFit – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# Metcon (AMRAP – Rounds) 10 min EMOM – 1 squat snatch 80% (scale 3X50%)write weight in comments

11/28/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP (1 mile run buy in) remainder of time – (3 ring muscle ups RX+) (4 C2B pullups+ 4 ring dips RX) – 6 box jumps (24/20)… Read more »

11/27/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (4 min amrap) – 5 power clean and jerks (135/95) – 5 bar over burpees (1 min off) Metcon (AMRAP – Rounds and Reps) (3 min amrap) – 5… Read more »

11/24/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) (BLACK FRIDAY PARTNER WOD) – 40 C&J (135/95) – 500 meter partner run – 80 pullups – 500 meter partner run – 120 wallballs (20/14)

11/23/2017

Renewed Strength CrossFit – CrossFit RSCF Turkey Burner (Time) (partner WOD) – 500 meter partner run – 400 double unders – 300 ball slams (20/14) – 200 cals on row – 100 burpee box jump overs (everytime you switch with… Read more »