Thursday, February 18th, 2016

cf open1 MO2016Games-logoRE WEEK

HERE: SIGN ME UP!!, be sure to choose Crossfit Castle Rock as your Affiliate and Team!

The Open is a chance to challenge yourself physically and mentally. If you have any questions, ask a coach!”

STRENGTH
EMOM X 12
Even: 5 front squats, from ground 155/105, 135/85, 115:75#
Odd: 30 hollow rocks

 

WOD
21-15-9
Overhead alternating lunge 40/20# SB
Pull-ups

GYMNASTICS
3 x 14 reps, Pistol Practice
Use boxes if needed for member to work on one legged squat strength

RX
Brink 347
Heim 250
Doug 417
Travis 230
Longo 221
Cates 419
Vance 220
Big Ben 403
Amanda 343
Rick
LMello 820
Terra 250 40#
Mat 820
Latonya 405
John 451
McKown 332
Aimee 416
Alissa 417
Tracey 430
Mandi 555
B 255
Amy P. 411
Hollywood 532
Mike 434
Carolann 448
Cory 145
Frank M. 445
Curt 223
Bill H. 429
David 228
Wes 359
Greg 430
Brett 339
P Diddy 259
Michael 622
Meredith 531
Kalyn 417
Katherine 507
Brian 547
Carrie 439
Woody 536
Christine 619
Justin 212
Max 311
Danny 4
Steve 415
Pete 242
Dawn 518
Eric 330
Ron 513
Garett 458
Curtis 541
Tom 505
Alex 720

MOD
Bob 450
Keith 530
Drew 423
Gretchen 443
ALyssa 441
Heidi 607
Nicholl 431
Trina 441
Sheri 451
Scotty 343
K dawg 323
Meg 558
Hmroz 615
John A. 711
Kathy 533
Kanon 518
Heather 504
Ali 500
Caroline 352
Val 329
Christine 430
Sierria 430
Aron 545
Michelle 348
Zac
Dawn 518
Mendie 412
Marrianna 529
Daisy 540
Liz 520
Francy 405
Alica 546

 

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