Thursday, November 27th 2014

<p><strong>HAPPY THANKSGIVING! Class times today @ 7:30, 9:00, & 10:30 AM.</strong></p> <p><img src=”/Websites/crossfitcastlerock/images/Thanksgiving_info_picture_thumb.png”></p> <p>  </p> <p><strong>WOD<br> </strong><br> “Pilgrims and Turkeys”<br> <br> In teams of 3, you will have 53 minutes to accumulate as many points as possible:<br> <br> <span style=”text-decoration: underline;”>Gymnastics Movements</span><br> 20 sit ups = 5pts<br> 1 rope climb = 5pts<br> 10 pull ups = 5pts<br> 20 hand release push ups= 10pts<br> 20 kb swings (53/35) = 10pts<br> 40 air squats = 10pts<br> 5 wall climbs = 15pts<br> <em>5 muscle ups = 15pts</em><br> <br> ————————————<br> <br> 800m weighted run (15/10#) = 30pts<br> <br> ————————————<br> <br> <span style=”text-decoration: underline;”>Barbell movement RX (96/65), Scaled (65/35#)</span><br> <br> 5 Front Squat = 5 pts<br> 5 Push Press/Jerk = 5 pts<br> 5 Sumo Deadlift High Pull = 5 pts<br> 5 Thruster = 10 pts<br> 5 Power Clean = 10 pts<br> 5 Hang Power Snatch = 15 pts<br> 5 Overhead Squat = 15 pts</p> <p>*In each team of 3, one person will be working in each area. The team member on the run is the “pacer” for the workout. The order of movements will rotate as follows: gymnastic- weighted run- barbell- gymnastic- weighted run- gymnastic- etc… Five sets of each movement as a team must be completed (except muscle ups) for “RX” to be valid.</p> <p>Scorecard will be provided to help keep track of your score!<br> <br> <strong>​<span style=”text-decoration: underline;”>​RESULTS</span></strong><br>  <br> Adam/Ryan/Michelle/Lindey/Kelsey 1000<br> Denise/Marie/Jared 1285<br> Belinda/Kenzie/JLord 1305<br> Kat/Keith/John B 1015<br> Michelle/Jeff/Cassidy 1030<br> No Name 1315<br> Taylor/McLane/Brooke 1500<br> Justin/Adam/Vance 1640<br> Mroz/Jason/Curt 1775<br> Terra/Alicia/Brad 1310<br> Chandra/Melonie/Erin 1590<br> Bill/Garett/Mark 1555<br> Brian/John/Heather 1170<br> JLay/Kyle/Mer 1385<br> Brenda/Asja/Grace/Hollywood 1345<br> Richard/Pete/Pat 1520<br> DP/Allen/Lindsay 1450<br> Joe/Jeremy/Jon 1560<br> Tammi/Josh/Holly 1150<br> Spencer/Dlay/Laura 1680<br> Aimee/Bill/Jeff 1415<br> Big Ben/ Ron D/ Ray 1595</p> <p> </p>

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