Monday, January 22nd, 2018

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Congrats to all the teams that competed at Winter WODerland on Saturday! 3 podium finishes for CrossFit Castle Rock and a bunch of PR’s on lifts! Most of all we showed up and did things right! That is our CULTURE and we held strong to it. Way to go!

What to expect this week?
Monday
Back Squat Cycle deload Day 1. Descending ladder of multiple squat forms and changing aerobic movements.
Tuesday
Regular CF – 3 Different AMRAP’s with different time domains. Multiple forms of pulling both with a barbell and on the pull up bar.
Endurance – Mountain climbers, multiple forms of pulling and gymnastics on the pull up bar
Wednesday
Partner Workout. Two different dumbbell movements, two different movements on the box.
Thursday
Regular CF – Front Squat Cycle deload Day 2. Climbing the ladder with gymnastics on the pull up bar and jumping.
Endurance – Running, jumping, gymnastics on the pull up bar
Friday
A longer AMRAP with 4 movements. Rowing, light squatting, moderate pulling and cardio gymnastics.
Saturday
Partner Workout. Lots of midline work, body weight gymnastics and lunging

Squat Program – Week 4: Day 1
Back Squat – De-load
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM

For Time:
21 Cal. Row/21 Back Squat
18 Cal. Row/18 Back Squat
15 Lateral Burpee Over Bar/15 Front Squat
12 Lateral Burpee Over Bar/12 Front Squat
9 Calorie Bike/9 OH Squat
6 Calorie Bike/6 OH Squat

L1: 75/55# L2: 95/65# L3: 115/75#
*15 Minute Time Cap

Core Down
Accumulate 90s of consistent hollow rock

L3
Garza 1356
Joe H 1243
Belinda 1213
Terra 1208
Carolann 1323
Chase 1423
ERock 1146
Marion 1240
Max L 1040
Jenny 1200
PDiddy 1135
Jared 1003
Kirk 1029
SM 1033
Sarah 1239
DP 1306
Megan 1406

L2
Josh C 1405
Tonya 1333
6’9″ 1425
Aubree 1250
Cory 1014
Herder 1414
Travis M 1319
Annie 1256
Goodnow 1307
Aimee F 1330
Joe M 1016
Loveland 1136
Kyle 1113
Danny 1517

L1
Tammi C 1430
GLord 1436
Richard 1449
Sully 1124
Amy B 1408
Jon S 1128
Val 1537
Woo 1249
Kevin 1244
Josh W 1345
Kylee 1508
Nate 1241
Christy 1314
Bill H 1142
John A 1412
Darren 1433
Aimee O 1438
Michael 1514
Simons 1235
AAron 1431
Michelle 1300
Beth L. 1543
Alan 1506

MOD
Andy D 1400 welcome!!
Portia 1542
Ted 1445
Shaq 1239
Rebecca 1200
Bre 1334
Laura T 1458
Matt T 1215 welcome!
David F 1503
Grace 1259
Dave N 1425
KK 1309
Jen 1512
Christine 1504
Erin 1454
Paytra 1505
Coltt 1348
WilmaJane 1327 Welcome back!
Denise ?
Chris 1439
Deanna 1327
Shannon 1532
Nataleigh 1444
Trina 1437
Portia 1732
Nicole 1616

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