Wednesday, December 24th, 2014

<p><strong><img style=”width: 500px; height: 350px;” src=”/Websites/crossfitcastlerock/images/12-Days-of-Xmas.jpg”>  </strong></p> <p><strong>Classes starting at 7:30am, 9am, 10:30am<br> Pot Luck Brunch 9am-1pm Bring a dish to share & something to quench your thirst!<br> Raffle winner announcement at 12pm!</strong></p> <p><strong>“On The 12th Day of Christmas”</strong></p> <p><strong>Wod</strong></p> <p>1 Wall Walk</p> <p>2 Box Jumps 30/24”</p> <p>3 Burpee</p> <p>4 Toe-to-Bar</p> <p>5 Wall Ball 20/14#</p> <p>6 Sumo Deadlift High-pull 53/35#</p> <p>7 HR Push-ups</p> <p>8 Goblet Squats 53/35#</p> <p>9 KB Swings 53/35#</p> <p>10 Lunges (each side)</p> <p>11 Chest-to-Bar Pull-ups</p> <p>12 KB Thrusters 53/35# (each arm)</p> <p>*Workout is Performed how the song is sung. Example: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1…12-11-10-9-8-7-6-5-4-3-2-1.</p> <p>Rx:<br> Curt 28:53<br> Kyle 31:12<br> Justin 30:12<br> Josh 34:04<br> Jared 42:36<br> DLay 44:38 Adv<br> Jeff 30:28<br> Jeremy 21:44<br> Ron 32:30 <br> Aimee 48:30<br> Bill 28:56<br> Cory 23:15<br> Steve C 39:06<br> Spc K 30:40<br> Garrett 39:06<br> PDiddy 36:37<br> Clayton 5610 Adv<br> Alicia H 3538<br> Steve 3049<br> Toph 5510 Adv<br> Wes 3535<br> Kapitan 2920<br> Erich3230<br> Terra 2653<br> Brett 4540<br> Andrew L 2815<br> Mark 3145<br> Bill H 3455<br> Hollywood 3816<br> Bronson 4315 Adv<br> Spencer 2910 Adv</p> <p>Mod:<br> J. Lay 34:03<br> Erin 31:55<br> Ray 38:40 <br> Jared 41:01<br> Trysta 31:29<br> Audrey 33:00<br> Brady 32:35<br> Michelle 38:13<br> Jeff 40:22<br> Alena 25:16<br> Liana 33:50 <br> J.D. 31:04<br> Spencer 27:00<br> Taylor 25:15<br> Jill 35:25<br> Adam 39:45<br> Carolanne 36:57<br> Melonie 32:14<br> Sean 36:20 <br> Joe 32:04<br> Alicia 36:28<br> Chandra 29:00<br> Max 43:52<br> Gretchen 35:45<br> Sandi 28:10<br> Denise 33:56<br> Rachel 29:23<br> Tammi 32:15<br> J Lord 32:16<br> Brooke 34:57<br> Alicia 45:13<br> Karen 33:21<br> Megan 31:15<br> Gary 28:57<br> Joe 36:28<br> Michelle 3440<br> Brad 3640<br> Jeff 3555<br> Ryan 3202<br> Mendy 3103<br> Dumas 3600<br> Lesa 3518<br> Jennifer 3640<br> Michelle 3255<br> Katie 3400<br> Craig 4745<br> Jen P 2735<br> Hannah 3230<br> Allie 3200<br> Grace 3235<br> Carrie 3600<br> Christine 3634<br> Mel 3400<br> <br> </p> <p> </p>

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