Levi Kirk

06/25/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 clean & jerks (135/95) (RX+155/115) – 10 hspu (RX+ deficit) – 400 meter run (RX+ 500) (3 rounds for time) (buy out- 20 bar facing burpees)deficit- 2- 45s/ 2-35s clean –… Read more »

06/22/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (partner WOD) – 8 dumbbell box step overs(RX 35/20) (RX+ 50/35) (20 inch box) – 10/8 cal bike – 30 double unders (30 min amrap)partner finishes full round and… Read more »

06/21/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 2,4,6,8…. squat snatch (115/85) (RX+135/95) – 30 ft hs walk (scale bear crawl/ 30 sec hs hold) (9 min amrap)hs walk = 2 reps Bench Press (5X5 80%)

06/20/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 400 meter run – 200 meter row – 3 rounds of CINDY (RX+ 4 rounds) X 4 (35 min cap)

06/19/2018

Renewed Strength CrossFit – CrossFit Back Squat (3X5 75%) Squat Clean (2X2 (60%)) Squat Clean (2X2 65%) Squat Clean (1X2 70%) Squat Clean (3X1 80%) ghd back extensions (3×20) back extensions on GHD

06/18/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 1,2,3,4,5……. – burpee box jump (24/20) – C2B pullup (RX+ ring muscle up) (4 min amrap) -1 min break-score= total reps Metcon (AMRAP – Reps) 1,2,3,4,5…… – burpee box jump (24/20)… Read more »

06/15/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 deadlifts (115/85) – 10 hang cleans – 10 shoulder to overhead X 3 (500 meter row) then… – 15 deadlifts – 15 hang cleans – 15 shoulder to overhead X 2… Read more »

06/14/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 8 ttb -16 air squats – 8/5 ring dips – 16 double unders (20 min amrap)

06/13/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) (SQUAT CLEAN LADDER COURSE) -RX male 135/185/205/225/245 -RX female 95/115/125/155/165 – scale 45/65/95/115/135 (FOR EVERY WEIGHT YOU CAN’T LIFT IN THE LADDER= 10 BURPEES BEFORE YOU MOVE ON) – 60 ft hs walk… Read more »

06/12/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (3 min amrap) X 5 – 20 dumbbell bench press (35/20) (RX+50/35) – 1 rope climb (RX+ legless rope climb) (scale= 10 ring rows) – max situps (2 min break)score= total… Read more »