Tuesday, September 16th 2014

<p><img src=”/Websites/crossfitcastlerock/images/friday_night_fights.jpg” style=””></p> <p>Who’s up for a<strong style=”color: rgb(255, 0, 0);”> FRIDAY NIGHT FIGHT SHOWDOWN</strong>?!?! Want to challenge a friend or foe to a WOD? See Spencer & get on the Ticket for <span style=”color: rgb(255, 0, 0);”><strong>FRIDAY NIGHT FIGHTS</strong></span>!!!</p> <p>WHEN – Friday, September 19th, 6:30pm</p> <p> </p> <p><iframe width=”560″ height=”315″ src=”//www.youtube.com/embed/XfIc4DUeapo” frameborder=”0″ allowfullscreen=””></iframe></p> <p> </p> <p>Today’s warmup will include rope climbs so make sure you bring some tall socks!</p> <p><strong> </strong></p> <p><strong>Strength</strong></p> <p>Thruster- max load<br> 1-1-1-1-1</p> <p>*Score of the Day<br> ** Bar can be taken from the rack</p> <p><strong>WOD</strong></p> <p>EMOM for 14:<br> <br> Odd minute: 10 Knee to Elbow or ME<br> Even minute: 3 Thrusters @ 85% of 1 RM</p> <p> </p> <p><strong>Women:</strong><br> Chandra 100<br> Tammy 80<br> Nicole 120<br> Sandy 100<br> Nikki 85<br> Kenzie 100<br> Liz 110<br> Marie 105<br> Nicholl 85<br> Danette 85<br> Devon 85<br> McLande 65<br> Alicia 105<br> Audrey 90<br> HOllywood 115<br> Sherry 115<br> Lindsay 100<br> KellyG 75<br> Marion 135<br> Steph 90<br> Carolina 85<br> Megan 85<br> LR 150<br> Carrie 95<br> Courtney 95<br> Alena 85<br> Terra 115<br> J Lay 110<br> Jewels 135<br> Tracy 85<br> Jo 105<br> Judy 35<br> Jennifer 85<br> Alicia 115<br> DeEtte 95<br> Joc 105<br> <br> <br> </p> <p><strong>Men:</strong><br> Mroz 175<br> Max 215<br> Pat 185<br> Josh 145<br> Milt 155<br> Pete 185<br> Steve 115<br> John 95<br> JD 155<br> Toph 195<br> ChrisL 175<br> Curt 205<br> Ryan 205<br> Ray <br> Mark 165<br> DArius 275<br> JoeH 230<br> Bill Alt<br> Haddad 185<br> Andy 215<br> Kirk 185<br> BK 220<br> Jimmy 165<br> Blake 245<br> Clayton 225<br> DAve 165<br> Brett 155<br> Scott 155<br> RobS 155<br> RobB 185<br> PDiddy 205<br> Matt 115<br> Buckland 195<br> Ryan 145<br> Tim 270<br> Wes 155<br> G Man 90<br> J Lay 110<br> Erich 145<br> Min 175<br> Kyle 135<br> DP 195<br> Allen 185<br> Andrew L. 195<br> Vance 185<br> Jeremy 175<br> Jeff 115<br> Aaron 95<br> Joe 155<br> Tony 155</p>

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