Levi Kirk

04/18/2018

Renewed Strength CrossFit – CrossFit Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups– take 3-5 min break between sets -add all 5 rounds for reps – each round must be unbroken (RX girls- 3/4… Read more »

04/17/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (30 min EMOM) – (min one) 100 meter run (RX+ 150 meter run) – (min two) max power cleans (155/105) (RX+185/135) – (min three) breakscore= total cleans (if you miss ther… Read more »

04/16/2018

Renewed Strength CrossFit – CrossFit Overhead Squat (3X3 60%) Overhead Squat (3X3 70%) Overhead Squat (2X2 85%) Metcon (AMRAP – Rounds and Reps) – 5 hspu (RX+ parallett hspu w/2 skull mats) -50 double unders (10 min amrap)scale hspu= dumbell… Read more »

04/13/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (PARTNER WOD) 5 min amrap -pullups (RX+ ring muscle ups) 1 min break 10 min amrap – row for cals (same rower) 1 min break 5 min amrap – hang cleans… Read more »

04/12/2018

Renewed Strength CrossFit – CrossFit Deadlift (3X3 70%) Deadlift (3X3 80%) Deadlift (3X2 85%) ghd back extensions (3X20) back extensions on GHD Metcon (AMRAP – Reps) 12 min EMOM – odd mins max wallballs 20/14 (RX+25/20) -even mins (break) score=… Read more »

04/11/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 5 bench press (85%) – 5 ring dips (RX+ 35/25 w/belt) 2- 3 min break X 5 Metcon (AMRAP – Rounds and Reps) (25 min AMRAP) – 400 meter run (RX+500 meter… Read more »

04/06/2018

Renewed Strength CrossFit – CrossFit 1 High Hang Snatch + 1 Snatch (60% 6X1) 1 High Hang Snatch + 1 Snatch (70% 3X1) 1 High Hang Snatch + 1 Snatch (80% 2X1) Metcon (AMRAP – Rounds and Reps) – 200… Read more »

04/05/2018

Renewed Strength CrossFit – CrossFit Deadlift (3X3 70%) Deadlift (2X2 80%) Deadlift (2X1 90%) Metcon (Time) (Partner WOD) – 100 alt. dumbell hang snatch (35/20) (RX+50/35) (partner holds top of deadlift while working) 225/155 alt. partners as needed – 100… Read more »

04/04/2018

Renewed Strength CrossFit – CrossFit Back Squat (60% 3X5) Back Squat (75% 2X4) Back Squat (85% 2X2) Metcon (Time) (for time) – 1 squat clean (155/105) (RX+205/140) – 25 ttb – 1 squat clean – 25 hspu – 1 squat… Read more »

04/03/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) (super-set) – 10 bench press 60% – 10 dumbell hang clean & jerk (35/20) (RX+ 50/35) – 10 (narrow grip) push-ups (rest 2-3 mins between sets) X 5work in groups/ do the series… Read more »