Levi Kirk

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

07/04/2018

Renewed Strength CrossFit – CrossFit Dunn (AMRAP – Rounds) Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump… Read more »

07/03/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) – bench press drop sets 80%-70%-60%-50% 2nd set 70%-60%-50%-40%perform as many reps at the percentage- quickly drop weight and continue (try to go close to failure each round) score= total reps… Read more »

07/02/2018

Renewed Strength CrossFit – CrossFit Ralph (Time) 4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15′ 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1,… Read more »

06/29/2018

Renewed Strength CrossFit – CrossFit Taylor (Time) 4 Rounds for time of: 400m Run 5 Burpee Muscle-upsscale= burpee pullups X 10 Metcon (Calories) bike intervals -30 secs on -30 secs off X 5 score = total calories

06/28/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 1 squat clean + 1 front squat + 1 hang squat clean (75% of your max squat clean) -9/7 strict ring dips (scale- push ups) – sled push (100ft- 1 length) (185/135)… Read more »

06/27/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 2 deadlifts (225/155) (RX+275/195) -12 wallballs (20/14) (RX+ 25/20) – 22 double unders (20 min AMRAP) Sit-ups (150 situps for time) GHD Situps (75 ghd situps for time)

06/26/2018

Renewed Strength CrossFit – CrossFit Snatch Balance (3X3 60%) Snatch Balance (3X2 75%) Snatch Balance (2X1 85%) Metcon (Time) 3,6,9 -hang snatch (95/65) (R+115/85) – pullups (10 cal row) 3,6,9 – power snatch – pullups (20 cal row) 3,6,9 –… Read more »