Wednesday, December 31st 2014

<p><strong><span style=”font-size: 24px;”>New Year’s Eve!! </span></strong></p> <p><img src=”/Websites/crossfitcastlerock/images/new_years_eve.jpg”>  </p> <p>Have a great night, be safe and smart! Make sure you think up a New Year’s Resolution for 2015 because we will be asking for it on the 1st!</p> <p><em>Class times:</em><br> 5:30, 6:30am<br> 9:30, 10:30, 11:30am, 12:30pm<br> 4:30, 5:30pm</p> <p>New Year’s Day Class times:<br> 9:00, 10:00, & 11:00 AM only<br> <br> <strong>WOD</strong><br> <br> For time:<br> 31 Calorie Row<br> 31 Shoulder Press 75/55#<br> 31 Back Squat 75/55#<br> 31 KB Swings 53/35#<br> 31 Push-ups<br> 31 Knee-to-Elbow<br> 31 Sumo Deadlift High-Pull 75/55#<br> 31 Lunges<br> 31 Toe-To Bar<br> 31 Snatch 75/55#<br> 31 Sit-ups<br> 31 Burpees</p> <p> *31 minute Cap<br> ** If 3 or more modifications are needed, then do scaled version.</p> <p>For time, scaled:<br> 31 Calorie Row<br> 31 Shoulder Press 45/35#<br> 31 Back Squat 45/35#<br> 31 KB Swings 35/25#<br> 31 Push-ups<br> 31 Knee-to-Chest<br> 31 Sumo Deadlift High-Pull 45/35#<br> 31 Lunges<br> 31 V-ups<br> 31 Ground-to-Overhead 45/35#<br> 31Sit-ups<br> 31 Burpees</p> <p>*31 minute Cap</p> <p><strong>RX</strong></p> <p>Big Ben 26:43<br> Kyle G 28:34<br> Pat 26:01<br> Josh C 26:45<br> Special K 26:00<br> Joe 30:05<br> Steve C 30:29<br> Sherry 32:20<br> Hollywood 31:31<br> Alica S 30:43<br> Terra 27:23<br> Carolann 27:56<br> Mark 28:52<br> Toph 25:40<br> Cory 21:30<br> Kapitan 24:36<br> JoshP. 31:31<br> DP 21:57<br> D Lay 29:05<br> Clay 23:27<br> Steve S 25:36<br> Jeremy 22:36<br> Bill F 23:58<br> Leiner 23:56<br> Amanda 27:45<br> Ron 29:52<br> PDiddy 30:31<br> <br> <br> </p> <p><strong>MOD</strong></p> <p>Kat 27:50<br> JLord 25:25<br> Janet 30:46<br> Nikki 23:20<br> Jeff 31:25<br> Michelle 28:46<br> Andrea 30:25<br> Rob 24:21<br> Sandy 30:57<br> Roger 30:19<br> Garrett 30:18<br> Roger 31:00<br> Ray 30:36<br> Sara 23:00<br> Audrey 24:35<br> Bark 21:48 **My Zone 657 calories – EXTRA credit work 284<br> Brooke 30:31<br> JenP 22:19<br> Craig 29:17<br> Michelle 30:38<br> JR 23:50<br> Sue 31:10<br> Jennifer 29:30<br> Genna 27:30<br> J Lay 26:44<br> Brad 25:36<br> Carrie 29:28<br> Jeff C 27:21<br> Melanie 25:26<br> Aimee 27:57<br> Andy 24:43<br> Michelle 25:47<br> Katie 28:05<br> Best 28:14</p>

Leave a Reply

*

captcha

Please enter the CAPTCHA text