Workout of the day

Wednesday July 18, 2012

Lots of local competitions coming up. Registration just opene for the Girls Gone Rx’d 3 female team competition held at CrossFit Eminence on September 15th. Registration details can be found here: www.girlsgonerx.com There’s already 1 Mile High Team so lets get a few more. Come on ladies!

That same day in Castle Rock there will be an Individual competition held by CrosFit Castle Rock. More details to follow as we get them!
2012 Battle At The Rock
September 15th, 2012
Four action-packed, muscle-tearing, reputation-making events.
Food. Drinks. Fun.
We dare you to miss it.
Hosted by Crossfit Castle Rock.
Registration opens August 1st. More info to come

Strength/Skill: Straight Bar Muscle Ups

5 minutes, 1 attempt every 30 seconds

Or 3 pull ups every 30 seconds. Chest to bar if you got em. (video)

Remember to use either the end of the monkey bars or the shorter bars on the older system for the bar muscle ups.

WOD

800m Run

30 Snatch (135/95)

800m Run

Cool Down

9-6-3

In n Outs on Parallettes – Push Ups and Dips

GHD Back Extensions

The middle portion of the WOD is the named Girl WOD Isabel. That WOD was performed by the men, women and teams at the CrossFit Games this past weekend. Here’s some video:
http://games.crossfit.com/video/mens-final-isabel-heat-1-2-3
http://games.crossfit.com/video/womens-final-isabel-heat-1-2-3

And a video on Bar Muscle Ups. Workin that hollow body!
http://games.crossfit.com/video/mastering-bar-muscle

Back to Blog