Thursday, December 11th, 2014

<p><strong> <img src=”/Websites/crossfitcastlerock/images/back-squat-torrance-crossfit.jpg”></strong></p> <p><strong>Strength</strong></p> <p><span style=”text-decoration: underline;”>EMOM x 12</span><br> <br> ODD- 10 Body Weight Back Squat<br> *MOD- 90%, 80%, or 70 %</p> <p>EVEN- 10 Hand Stand Push-ups or 30 Second Hand Stand Hold</p> <p><strong>WOD</strong></p> <p><span style=”text-decoration: underline;”>6 Rounds</span><br> <br> 4 Clean & Jerk 155/105#<br> 2 Rope Climbs<br> <br> *Scale: 1 Rope Climb= 4 Pull-ups</p> <p> <strong>RX</strong></p> <p>Ben 185/12:07<br> Terra 125/12:33<br> Jason 135/10:38<br> Pat 165/13:52<br> Heim 190/9:50<br> Curt 210/8:53<br> Pete 170/1326<br> Kapitan 165/1200<br> Josh P 185/1016<br> LR 105/7:11 (Overhead Squat)<br> DP 165/13:14<br> Clay 205/10:59<br> Amanda 125/14:06<br> Bill F 185/8:54<br> <br> </p> <p><strong>MOD</strong></p> <p>Max 185/12:46<br> Meegan 125/14:20<br> Matt H 155/<br> Chandra 95/7:48<br> Sandy 95/10:23<br> Jenn 85/9:51<br> Belinda 85/13:24<br> Rick 115/9:13<br> Milt 165/8:48<br> Heidi 85/11:12 <br> Ryan F 115/<br> Nicholl 65/941<br> Carolann 125/1015<br> Kenzie 105/1106<br> Graf 55/1027<br> Campbell 155/<br> Garrett 115/1536<br> Crusher 115/923<br> Sarah 65/1026<br> Hollywood 85/1354<br> Sgt Pepper 85/1159<br> Ginger 85/921<br> Sara 85/941<br> Brooke 85/1118<br> Carrie 55/1010<br> JR 145/910<br> Aimee 75/1417<br> Sp K 165/1257<br> Steph F 75/1428<br> A Blake 55/1136<br> Barnett 135/1314<br> Leah 55/923<br> Dumas 75/9:07<br> Carolina 75/9:35<br> Allen 155/10:41<br> Kalyn 115/17:02<br> Buckland 95/7:05<br> Tim 205/10:18<br> Scott E 135/12:31<br> Brett 165/11:46<br> Meredith 115/9:00<br> Michelle 95/8:51<br> Erin 95/11:30<br> Joe 145/15:30<br> Clay 205/10:59<br> Amanda 125/14:06<br> Adam 115 11:18 <br> Allie 35 10:08<br> Dana 55 6:57<br> Alicia H 115 12:27<br> Tom 115/ 6:45<br> Karlie 105/ 9:22</p> <p><strong>Gymnastics Class</strong><br> Aimee<br> Bill F <br> Karlye<br> Jodi<br> <br> <br> </p>

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