Levi Kirk

11/22/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 150 meter run – 10 dumbell cleans (35/20) (RX+50/35) – 5 ttb – 1 rope climb (20 min amrap)

11/21/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1000 meter row – 100 double unders – 80 situps – 60 OHS (95/65) – 40 pullups – 20 hspu

11/20/2017

Renewed Strength CrossFit – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

11/17/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 5 squat snatch 65% – 200 meter run X 8add weight in the comments Metcon (AMRAP – Reps) 5- legless rope climbs

11/16/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (partner wod) – 6 deadlifts (245/165) (RX+275/185) – 16 hspu – 26 wallballs (20/14) (25/20) (16 min amrap)alternate as many times as needed with your partner Metcon (AMRAP –… Read more »

11/15/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 400 meter row – 40 situps (RX+ 20 GHD) – 5C2B+ 5 ring dips (RX+5 ring muscle ups) (20 min amrap)

11/14/2017

Renewed Strength CrossFit – CrossFit Bench Press (3X8 65%) Metcon (AMRAP – Rounds) 24 min EMOM (min 1) 5 power cleans (70%) (min 2) 10 bar facing burpees (min 3) 30 double unders (RX+50)score = rounds complete + weight used… Read more »

11/13/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (buy in 50/40 cals on bike) – max effort alt. dumbell snatch (35/20) (RX+50/35) (4 min amrap) 1 min break Metcon (AMRAP – Reps) (buy in 40/30 cals on the bike)… Read more »

11/09/2017

Renewed Strength CrossFit – CrossFit Power Clean (2,2,2,2,2) work up to a heavy set of two Metcon (AMRAP – Rounds and Reps) – 5 hspu (RX+ deficit) – 5 strict pullups – 15 situps (8 min amrap)deficit= 2 45s per… Read more »