8.1.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO
30 Minute AMRAP 20 Front Rack Lunges (95#/65#)
July 2015
7.31.15 CrossFit Workout WOD in Lone Tree Centennial CO
A. “Elizabeth” 21-15-9 Squat Clean (135#/95#) Ring Dips B. 3 Rounds (Not For Time) 20 GHD Sit-ups
7.30.15 CrossFit Workout WOD in Lone Tree Parker CO
A. 50 Strict Pull-ups (not for time) *Scale as needed with bands, these should all be quality reps with chin clearing the bar.
7.29.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO
A. Back Squat- 20 rep max *You choose the weight, push yourself on this. If you fail your 18th rep, that is okay.
7.28.15 CrossFit Workout WOD in Lone Tree Highlands Ranch CO
A. Ring Dip- 7×1 *Work up to a heavy single on the ring dip
7.26.15 Lone Tree CrossFit Gym Workout WOD
“Danny” 20 Minute AMRAP
7.25.15 Lone Tree CrossFit Gym Workout WOD
2015 Regional Event 3 1-mile run
7.24.15 Lone Tree CrossFit Gym Workout WOD
A. Strict Handstand Pushups- 5×5 OR 5×30 second handstand holds B. 20 Minute AMRAP 400m Run 12 Squat Snatches (95/65)
7.23.15 Lone Tree CrossFit Gym Workout WOD
A. Ring Rows- 50 reps (For Quality) *Feet on 20 inch box, 8 minute time cap B. “The Ghost” 6 rounds of: 1 minute of rowing 1 minute of Burpees 1 minute of double-unders 1 minute rest
