Monday, February 9th 2015

<p><strong><img src=”/Websites/crossfitcastlerock/images/mac_incline_feb_2015.jpg”> </strong></p> <p><strong><em><span style=”color: rgb(84, 141, 212);”>Crossfit Castle Rock tackles the new “Incline” in town!</span></em></strong></p> <p><strong>WOD</strong></p> <p>“Open WOD 11.3”</p> <p>5 minute AMRAP:</p> <p>Max Rep Squat Clean Thruster</p> <p>Level 3- 165/110#<br> Level 2- 135/95#<br> Level 1- 95/65#</p> <p>* Bar must pass through a squat and finish above head anyway.</p> <p>Rest 5 minutes</p> <p>4 Rounds:</p> <p>10 Toe-to-Bar<br> 15 KB Swings 53/35#<br> 30 Double Unders</p> <p><strong>Level 3</strong><br> Clayton 20- 8:00 rx<br> Heim 22- 6:53 rx<br> Big Ben 15- 9:10 rx<br> Terra 18- 7:47<br> BB x – 5:17<br> John Lay 17 – 8:03 rx<br> Cory 19 – 6:00 rx<br> Bill H 15 – 10:06 rx<br> Kapitan 14 – 7:44 rx<br> Josh P 21 – 6:36 rx<br> Gregg 14 – 8:40 rx<br> Chelsea 15- 7:56 rx<br> Barb 31- 7:55 rx<br> PDiddy 19- 8:50<br> Anthony 17- 7:04<br> BillF 20- 10:20<br> Marion 20- 5:25<br> Curt 24- 9:58 rx<br> Clayton 28- x<br> Tim 29- x<br> Leiner 22-x<br> <br> <strong>Level 2</strong><br> SteveC 30- x<br> ChrisN 15- 8:56<br> Belinda 21- 8:14 rx<br> Jon S 24 – 8:19<br> KK 19 – 7:24<br> Alicia S 23 – 6:56<br> Fran 18 – 10:30 rx<br> JLay 26- 6:43<br> Jason 22- 7:30 rx</p> <p>Erich 21- 10:19<br> DP 20 6:46 RX<br> Sp K 26-10:57 Rx</p> <p ><br> <br> <strong>Level 1</strong><br> Alicia 21- 12:28<br> Pat x- 6:57 rx<br> Meegan 24- 8:28<br> Chandra 25- 9:17<br> Andrea 18- 8:48<br> Rick 20- 9:52 rx<br> Tammi 26- 8:53<br> RyanF 26- 7:52<br> Mroz 33- 8:06 rx<br> Trent 10- 9:31<br> JD 32- 10:00<br> Barks 18- 10:20 *My Zone 645 calories<br> Keith 26- 10:45<br> Joni 16- 9:14<br> Mel 28- 8:19<br> Michelle 25- 8:46<br> SteveZ 15- 11:49<br> Nikki 26- 7:50<br> Colleen 16- 10:35<br> Jeff 21- 10:45<br> Gretchen 18- 9:18<br> Sabina 17 – 11:00<br> Karen 25 – 7:57<br> Nicholl 26 – 9:32<br> Ginger 31 – 8:20<br> Tess 40 – 8:30<br> Sarah 18 – 8:02<br> Crusher 21 – 8:13<br> Danette 16 – 10:37<br> Steph C 45 – 8:22<br> Jen P 26 – 7:09<br> Steph F 30 – 8:33<br> Rick M 25 – 9:59 welcome!!<br> Meredith 26 – 7:21<br> DeEtte 30 – 12:23 rx<br> Ray 32 – 8:35<br> JR 32 – 8:15<br> Michelle A 29 – 8:06<br> Lesa 26 – 8:33<br> Christine 36 – 10:11<br> Leah 20 – 10:48<br> Jodi 38 – 10:37 rx<br> ABlake 18 – 10:00 rx<br> Preston 28- 6:32<br> Nicole 24- 9:12 rx<br> Buck 22- 9:46 rx<br> Carrie 23- 7:23<br> Dumas 25- 6:19<br> Brett 28- 8:46 rx<br> Scott# 22- 7:56<br> SeanG 20- 7:14<br> Rick 18- 8:35<br> Liz 23- 10:02<br> Tracy 23- 8:30<br> Kilby 33- 6:35<br> Brian 27- 8:07<br> Melissa 21- 11:41<br> Aimee 17- 14:24<br> Ryan 23- 8:32<br> G Man 6:37<br> Alex 20-10:00<br> Brady 25-8:09<br> Christine 17-8:52<br> Michael 13-12:10<br> Kyle 23-6:59 Rx<br> Ron 28- 6:31<br> Shelby 19- 6:15<br> Alex 25- 8:26<br> Deanna 25- 8:52<br> Abby 15- 9:58<br> Gooch 24-8:02<br> Ally 8:12<br> Wilma Jane 26-6:55<br> Matt S 25-7:58<br> Ryan 12- 8:12<br> Kia 8:05 *WELCOME*<br> Lon 7:14 *WELCOME*</p> <p> </p> <p> </p>

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