Thursday, July 7th, 2016

b of bTHANK YOU FOR VOTING CROSSFIT CASTLE ROCK THE BEST WORK OUT FACILITY IN & AROUND CASTLE ROCK FOR the 2nd YEAR IN A ROW!!!

STRENGTH

8 Minute EMOM

ODD: 6 Alternating Pistols
EVEN: 10 T2B

WOD

12 Minute AMRAP
*Climb the Ladder

3 Front Squat
30 Double Unders

6 Front Squat
30 Double Unders

9 Front Squat
30 Double Unders
etc…

Level 1: 95/65#
Level 2: 115/75#
Level 3: 135/85#
Level 4: 155/105#

CORE DOWN
3 Rounds

10 Evil Wheels

30 Bicycles

Level 1

Budge 244
G Lord 198
Hollywood 245
Conner 195
Brie 204

Level 2

Jeff 214
Mello 243
Jen D 250

Level 3 
Belinda 295
Nicole 198
Brett 246
Mandy 195
Beth 268

Level 4
Clay 241
Best 198
Smitty 205
Amanda 264
Longo 302
McKown 208
Cory 247
Bill 195
Carolann 213
Gregg 197

MOD

Kyle 264
Gary 206
Ben S 257
Mandy 203
Tammi 210
Shaq 192
Matt 204
Ryan 261
Michelle 253
Court 263
Gretchen 282
Meghan 294
Joseph 195
McKay 195
Sabrina 156
K Dawg 276
Meghan 265
Lesa 161
Adam 113
Christie 195
Caroline 204
Kristi 198
Walter 253
Allyson 243
Kristin 152

__________________________________

anyone can do itOn Board 12

Warm Up
Dynamic Warm Ups

 

WOD
15 Minute AMRAP

5 HR Push Up
10 Air Squat
15 KB Sumo DL High Pull
20 Mt. Climbers

CORE DOWN
Tabata Sit Ups

Jasmyn 8+16
Brianna 6+27
Julie 8+7
MK 9+3
Elizabeth 7+3
Sam 10+30
Beth 9+43
Tonya 7+2
Jules 6+30
Adria 6+5
Dana 9+5
Ellie 8+18
Ona 7+15
Lori 8+25
Marci 7+5
Sherri 8+2
Lori 9+5
Kaylah 8+13
Letty 6+5
Amy 8+42
Jess 8+15
Cathy 10
Christina 10
Alicia 8+3
Tiffany 9+15
Kelli 9+5
Robin 8+21
Linda 7+18

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