Thursday, January 8th, 2015

<p><strong><img style=”” src=”/Websites/crossfitcastlerock/images/baby-deadlift.jpg”> </strong></p> <p><strong>Strength</strong><br> <br> Deadlift<br> <br> 12 minutes to work up to a heavy 1 Rep,<br> <br> Then on the 30 second mark for 5 minutes:<br> <br> 1 Deadlift at 90-95%<br> <br> <strong>WOD</strong><br> <br> For time:<br> <br> 21-15-9-6-3<br> <br> Toe-to-Bar<br> <br> Goodmornings 65/45#</p> <p><strong>RX</strong></p> <p>Kyle 6:13<br> Meegan 6:26<br> Sandy 6:38<br> Justin 6:45<br> Vance 5:18<br> Gary 6:59<br> Keith 7:04<br> Curt 5:42<br> Budge 8:14<br> Chris N 6:28<br> Alicia S 7:32<br> Linda 7:36<br> Carolann 6:48<br> Cory 3:26<br> Toph 6:54 #75<br> Sherry 7:01<br> Lindsay 7:16<br> Jason 5:27<br> Sp K 5:41<br> Josh 4:44<br> Joe H 6:41<br> Ray 6:40<br> Brooke 7:42<br> Blake 8:42 Shes back!<br> Barnet 6:54<br> JR 5:21<br> DeEtte 9:10<br> Greg 6:12<br> Kirk 4:17<br> Steph F 724<br> Carrie 658<br> Hod 444<br> Clay 451<br> Rob 650<br> Amanda 609<br> DP 510<br> Erich 525<br> PDiddy 623<br> Kilby 550<br> Jeff L 631<br> Ron D 704<br> <br> <br> </p> <p><strong>MOD</strong></p> <p>J Lord 6:22<br> Alicia 10:09<br> Andrea 5:53<br> Jeff 6:24<br> Janet 6:10<br> Joni 6:08<br> Chris 7:33<br> Sarah 5:21<br> Nicholl 7:16<br> Meredith 5:38<br> Michelle 5:38<br> Danette 5:51<br> Karen 4:46<br> Hollywood 6:27<br> Crusher 4:43<br> TWills 7:36<br> Mel 6:19<br> HKilby 5:06<br> Christine 7:01<br> Tonya 6:30 Welcome back!<br> John L 5:58 Welcome back!<br> Leah 6:30<br> Denise 6:30<br> KK 515<br> Michelle B 600<br> Phil 640<br> Craig 658<br> Brian 530<br> Marion 517<br> Katie 442<br> Sean 732<br> Mike 553<br> Christine 533<br> Wilma Jane 608<br> Carrie 621 welcome!!<br> Eric 628<br> Jennifer 508<br> Stephens 652<br> Tom 533<br> Karli 456<br> Ally 543<br> <br> </p> <p> <strong>ALT</strong><br> Max<br> Clay<br> Norm<br> <br> <strong><span style=”text-decoration: underline;”>Gymnasty<br> </span></strong>Erich<br> Kilby<br> KK<br> Karli</p> <br> <p> </p>

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