Monday, January 16, 2017

 

HAPPY SWEET 16th BIRTHDAY ALENA!!!

We are so happy that you’re a part of our Crossfit Castle Rock Family!

 

 

 

 

 

 

 

 

 

WOD

Happy Sweet 16 Alena (Lucky Charms)!

16 Minute AMRAP:
16 Power Cleans 95/65#
16 Burpees
16 Wall Balls 20/14#

Core Down

3 Rounds:

12 Evil Wheel
12 V Ups

RX
Best  3+28
Amanda  ?
Shaq  3+26
Clay  5+2
Meghan  3+46
Jeff W 4
Megan 3+26
Michele W 2+43
Nicholl 4+24
Jason 4
GMello 4+15
Caleb 3+7
Woo 3+15
Andy 4+24
Munique 4+11
Beth 4+12
Barry 5
Matt 5+5
McKown 4+32
Joseph 4
Bre S 3+35
Story 4+42
G Lord 3+17
Colt 3+21
Erin 4+6
Smitty 4+19
Brett 4+11
Cates 3+37
Cory 4+31
Craig 3+24
Toph 4+42
LMello 3+39
Christy 3+21
Brian 3+16
Carrie 3+16
Terra 5+8
Kanon 4+4
Bill H 3+18
Kapitan 4+17
Max 5+14
Chuck 3+7
Ryan 3+6
Brad 3+26
Jen R 3+16
K Herder 4+288
J Herder 3+23
Aaron 2+29
Gregg 4+9
Curt 4+16
Kevin 3+17
Bill F. 5
KK 4+30
Travis 3+16
Gene 2+9
Rachel 4+16
Scott 3+10
Mer 4+42
Sarah Wilson 4+17
Min 3+8
Alena 4+18
Special K. 4+21
Trent 3+36
Ren 4+5
Mroz 3+44
Kate 3+32
Mike 2+46
Alan 3+4
Eric 3+7
Robin 3+9

MOD
Kelli  3+12
Tammi  3+5
Ariel  3+26
Derrick  2+37
Zack  3
Liana 3+23
Tawnya 3+32
Jen C 3+30
ALissa 3+20
Johnna 3+22
Leslie 3+22
Scotty 3+22
Kristin 3+4
Steve 3+23
Amy 3+33
Ray 3+32
Talitha 2+45
Ashleigh 4+9
B-Rad 3+24
Ellie 3+2
Katrina 3+28
Sam 4
Kristy 2+8
Patrick 3+26
Shannon 2+13
Dave N 2+29
John 3+24
Deanna 3+28
Sprinkles 3+42
Elise 3+6
Don 3+9
Marianne 3+18
Aimee 3+23
Sarah Wood 3
Beth 3+6
TJ 2+32
Susie 3+29
Nat 3+39
Ted 3+40
Tracey 20
Charity 2+48
Kristi 3+24
Nataleigh 3+37
Erica 4+2
Alicia 3+42

X1

WOD

15 Minute AMRAP:

5 Burpee Over Bar
10 Deadlift
20 Box Step Ups

CORE DOWN

3 Rounds
10 Bird Dogs
10 Ring Rows

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