WOD – 12.2.18

Allison

News & Events
Project Joy – Please help us help those in need this holiday season through People to People & Project Joy! Project Joy provides gifts for families in Rockland County so their children can have a happy holiday. Donations can be board games, books, clothing, toys, sports equipment, musical instruments, or anything else a child would enjoy.

No need to wrap! Just drop off your donation here at CrossFit Rockland by December 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD – 12.1.18

Katie & Brian

News & Events
Project Joy – Please help us help those in need this holiday season through People to People & Project Joy! Project Joy provides gifts for families in Rockland County so their children can have a happy holiday. Donations can be board games, books, clothing, toys, sports equipment, musical instruments, or anything else a child would enjoy.

No need to wrap! Just drop off your donation here at CrossFit Rockland by December 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
Four rounds, each for time of:
Row 1000m

Rest as needed between efforts.

WOD – 11.30.18

Eve & Maria

News & Events
Project Joy – Please help us help those in need this holiday season through People to People & Project Joy! Project Joy provides gifts for families in Rockland County so their children can have a happy holiday. Donations can be board games, books, clothing, toys, sports equipment, musical instruments, or anything else a child would enjoy.

No need to wrap! Just drop off your donation here at CrossFit Rockland by December 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
Six rounds for time of:
25 Medicine Ball Cleans (20#/14#)
50 Double-unders

WOD – 11.29.18

Brendan

News & Events
Project Joy – Please help us help those in need this holiday season through People to People & Project Joy! Project Joy provides gifts for families in Rockland County so their children can have a happy holiday. Donations can be board games, books, clothing, toys, sports equipment, musical instruments, or anything else a child would enjoy.

No need to wrap! Just drop off your donation here at CrossFit Rockland by December 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
21-15-9 reps for time of:
Right-arm Kettlebell Snatches (53#/35#)
Left-arm Kettlebell Snatches (53#/35#)
Pull-ups

WOD – 11.28.18

Kristine

News & Events
Project Joy – Please help us help those in need this holiday season through People to People & Project Joy! Project Joy provides gifts for families in Rockland County so their children can have a happy holiday. Donations can be board games, books, clothing, toys, sports equipment, musical instruments, or anything else a child would enjoy.

No need to wrap! Just drop off your donation here at CrossFit Rockland by December 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day

Thruster 5-5-5-5-5 reps

WOD – 11.27.18

Grazia

News & Events
Project Joy – Please help us help those in need this holiday season through People to People & Project Joy! Project Joy provides gifts for families in Rockland County so their children can have a happy holiday. Donations can be board games, books, clothing, toys, sports equipment, musical instruments, or anything else a child would enjoy.

No need to wrap! Just drop off your donation here at CrossFit Rockland by December 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
Ten rounds for time of:
14 Russian Swings (72#/53#)
8 Burpee Box Jumps (24”/20”)
2 Rope Climbs

WOD – 11.26.18

Brian

Workout of the Day
30-20-10 reps for time of:
Power Cleans (135#/95#)
Push Jerks (135#/95#)

WOD – 11.25.18

Mitch, Tina, & Coach EJ

Thanksgiving Holiday Schedule:
Thu (11/22) – CLOSED
Fri (11/23) – 9:30am ONLY (Class Registration Not Required)
Sat (11/24) – Regular Class Schedule
Sun (11/25) – Regular Class Schedule

Workout of the Day
Three rounds for time of:
100 Double-unders
21 Sumo Deadlift High Pulls (75#/55#)
12 Burpees Over Bar

WOD – 11.24.18

Josh

Thanksgiving Holiday Schedule:
Thu (11/22) – CLOSED
Fri (11/23) – 9:30am ONLY (Class Registration Not Required)
Sat (11/24) – Regular Class Schedule
Sun (11/25) – Regular Class Schedule

Workout of the Day
Power Clean 2-2-2-2-2-2-2 reps

WOD – 11.23.18

Amie & Meg

Thanksgiving Holiday Schedule:
Thu (11/22) – CLOSED
Fri (11/23) – 9:30am ONLY (Class Registration Not Required)
Sat (11/24) – Regular Class Schedule
Sun (11/25) – Regular Class Schedule

Workout of the Day
Teams of 3
50-40-30-20-10 reps for time of:
Calorie Row
Burpee Box Jumps (24”/20”)

then

50-40-30-20-10 reps for time of:
Thrusters (95#/65#)
Pull-ups

Time cap is 15 minutes for each workout (30 minutes total). Team rests during remaining time (if any) before cap.