Thursday, December 4th,2014

<p><strong><img src=”/Websites/crossfitcastlerock/images/Du’s.jpg” style=”width: 500px; height: 500px;”> </strong></p> <p><strong>Strength</strong></p> <p>Front Squat</p> <p>3-3-3-3-3</p> <p><strong>WOD</strong></p> <p>5 Rounds:</p> <p>10 Push Jerk</p> <p>50 Double Unders</p> <p><strong>Adv- 135/95#</strong></p> <p>Max 932<br> Heim 712<br> Terra 1121<br> Big Ben 1145<br> Joe H 1017<br> Spencer 402 **My Zone 649 calories<br> Josh P 444 **My Zone 473 calories<br> Kapitan 1033<br> Clayton 8:49<br> P-Diddy 12:54 **My Zone 535 calories <br> Andrew L 9:23 </p> <p><strong>Int- 115/75#</strong></p> <p>Kat 1312<br> Meegan 1211<br> Sherry 1215<br> Grace 1236<br> Gooch 1223<br> Hollywood 909<br> Campbell 1041<br> Crusher 1117<br> Linda 1236<br> Kenzie 904<br> Bill H 952<br> Fran 1228 **My Zone 429 calories<br> Kalyn 15:27<br> Min 10:23<br> Scott E 11:28<br> Ryan 11:09<br> JLay 10:07<br> Buckland 10:50<br> Meredith 10:31<br> Sean 10:23<br> Alicia H 8:18<br> Jeremy 8:35<br> Jo 9:26<br> Joe 15:30<br> <strong></strong></p> <p><strong>Beg- 95/65#</strong></p> <p>Brink 621<br> Gary 813<br> Sue 1044<br> Keith 941<br> Nicholl 1201<br> Sarah 1227<br> Aimee 1815<br> Lindsay 1318<br> Sara 1331<br> Brooke 922<br> Craig 1253<br> Melanie G 1331 Welcome!!<br> Leah 1239<br> Gregg 802<br> Michelle B 12:36<br> Carolina 11:58<br> Jen P 9:15<br> Gene 14:30<br> JBone 12:00<br> T-Wills 8:03<br> Jeff 12:42<br> Genna 16:46<br> Deanna 13:54<br> Adam 16:32<br> Aaron 14:41<br> Judy 11:16<br> Kelsey 11:06<br> Tom 15:36<br> <br> ALT: <br> J <br> Emmalee<br> SPencer<br> Wills<br> LR<br> BB <br> Asja<br> Kyle</p>

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