WOD – 9.19.18

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News & Updates
Barbells For Boobs – This years event will be held on Saturday, October 20th at 10:00am! If you would like to fundraise or donate to help support our team please CLICK HERE.

Workout of the Day
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and Snatch for as long as possible.
Once you cannot Snatch the weight, Clean for as long as possible.
Once you cannot Clean the weight, Deadlift for as long as possible.

WOD – 9.18.18


Workout of the Day
For time:
100 Squats
4 Rope Climbs
75 Squats
3 Rope Climbs
50 Squats
2 Rope Climbs
25 Squats
1 Rope Climb

WOD – 9.17.18


Workout of the Day
Three rounds for time of:
Run 800m
50 Box Jumps (24”/20”)

WOD – 9.16.18

Coach Rob

Workout of the Day
Ten rounds for time of:
10 Wallballs (20#/14#)
10 Kettlebell Swings (53#/35#)

WOD – 9.15.18

9:30 AM

Workout of the Day
Find a heavy complex of:
1 Hang Power Clean
1 Power Clean


For time:
Run 2 miles

WOD – 9.14.18


Workout of the Day
Five rounds, each for time of:
30 Squats
20/15 Calorie Row
10 Burpees Over Rower

Rest 3 minutes between rounds.

WOD – 9.13.18


Workout of the Day
Complete as many rounds as possible in 7 minutes of:
30 Double-unders
3 Bar Muscle-ups

Immediately into

Complete as many reps as possible in 3 minutes of:
Max Handstand Push-ups

WOD – 9.12.18

Bonnie & Christy

Workout of the Day
Push Press

WOD – 9.11.18

Today we will pay tribute to those lost on September 11th, 2001 with a CrossFit Rockland WOD named “The Towers”.
This WOD is done every year at CFR on 9/11 in remembrance of those lost that day.
They remain forever in our hearts…

Workout of the Day
“The Towers”
Two rounds for time of:
9 Deadlifts (315#/225#)
11 Muscle-ups
2001m Run

WOD – 9.10.18


Workout of the Day
For time:
21 Squat Snatches (75#/55#)
42 Push-ups
15 Squat Snatches (75#/55#)
30 Push-ups
9 Squat Snatches (75#/55#)
18 Push-ups