07/31/2017
Levi Kirk
July 31, 2017
Renewed Strength CrossFit – CrossFit Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185#In honor of Air Force
Here is what we found…
Renewed Strength CrossFit – CrossFit Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185#In honor of Air Force
Renewed Strength CrossFit – CrossFit Metcon (Time) – 30 hang cleans (95/65) – 40 cal row – 500 meter run – 60 cal bike –
We, at RSCF, make sure our facility is set to the highest standard. We believe in keeping equipment up to date and keeping the facility
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 4 ring dips (RX+ muscle up rings) – 8 hspu – 12 back
Renewed Strength CrossFit – CrossFit Metcon (Time) – 1 sled push (90/45) – 3 squat snatch (115/85) (RX+135/95) – 5 pullups (RX+ bar muscle ups)
Renewed Strength CrossFit – CrossFit Metcon (Time) – 500 meter run – 50 box jumps – 50 hand release push ups – 50 situps (RX+GHD)
Renewed Strength CrossFit – CrossFit Metcon (Time) -8 clean & jerk (155/105) (RX+ 185/125) -200 meter row – 6 clean & jerk -400 meter row
Renewed Strength CrossFit – CrossFit Metcon (Time) – 30 wallballs (20/14) (RX+25/20) – 200 meter run – 30 kbs (53/35) -200 meter run x3 (buyout-
Renewed Strength CrossFit – CrossFit Metcon (Time) – 1k row – 50 power snatch (75/55) – 70 double undersno drops from up top () ()
This past weekend, 18 RSCF athletes, representing three different teams, took the stage on the competition floor. I was extremely proud of the hard work
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