WOD – 2.17.18

Mary

Workout of the Day
Teams of 3
Complete as many reps as possible in 25 minutes of:
150 Calorie Row
150 Medicine Ball Cleans (20#/14#)
150 Push-ups

WOD – 2.16.18

Matt

Workout of the Day
For time:
100 Double-unders
10 Bar Muscle-ups
80 Double-unders
8 Bar Muscle-ups
60 Double-unders
6 Bar Muscle-ups
40 Double-unders
4 Bar Muscle-ups
20 Double-unders
2 Bar Muscle-ups

WOD – 2.15.18

Nick & Christina

Workout of the Day
In 15 minutes find your heaviest:
5 Rep Shoulder Press

then

For time:
50/35 Calorie Row
40 Kettlebell Swings (53#/35#)
30 Push Jerks (115#/75#)
40 Kettlebell Swings (53#/35#)
50/35 Calorie Row

WOD – 2.14.18

Happy Valentine’s Day

Workout of the Day
“Mountain of Love 2.0”
For time:
50 Partner Sit-ups
150 Ping-pong Burpee Box Jumps (24”/20”)
50 Partner Sit-ups
150 Ping-pong Wallballs (20#/14#)
50 Partner Sit-ups

WOD – 2.13.18

Ashlynn

Workout of the Day
Complete as many rounds as possible in 18 minutes of:
18 Burpees Over Bar
15 Thrusters (75#/55#)
12 Dumbbell Snatches (45#/25#)
9 Pull-ups

WOD – 2.12.18

Alice

Workout of the Day
Three rounds for time of:
15 Deadlifts (155#/105#)
35 Double-unders
12 Power Cleans (155#/105#)
35 Double-unders
9 Front Squats (155#/105#)
35 Double-unders

WOD – 2.11.18

Be Mine Couple’s WOD

News & Events
Be Mine Couple’s WOD – Those who WOD together, stay together! So grab your Valentine (member or non-member) and head to CrossFit Rockland for a special couple’s WOD just in time for Valentine’s Day!

Today at 9:00AM

Workout will be announced at 9:00AM!

Workout of the Day
Complete the following every minute on the minute for 15 minutes:
Min 1 – 20 Wallballs (20#/14#)
Min 2 – 15 Burpees
Min 3 – Plank Hold

WOD – 2.10.18

Patrick

News & Events
Be Mine Couple’s WOD – Those who WOD together, stay together! So grab your Valentine (member or non-member) and head to CrossFit Rockland for a special couple’s WOD just in time for Valentine’s Day!

Tomorrow at 9:00AM

Sign-up at Front Desk

Workout of the Day
Five rounds:
1:00 Max Calorie Row
1:00 Max Kettlebell Swings (53#/35#)
1:00 Max 10m Shuttle Sprints
1:00 Rest

WOD – 2.9.18

Ricky

News & Events
Be Mine Couple’s WOD – Those who WOD together, stay together! So grab your Valentine (member or non-member) and head to CrossFit Rockland for a special couple’s WOD just in time for Valentine’s Day!

Sunday, February 11th at 9:00AM

Sign-up at Front Desk

Workout of the Day
In 20 minutes find a heavy:
3 Rep Thruster

then

Five rounds for time of:
50 Double-unders
10 Thrusters (95#/65#)

WOD – 2.8.18

Colleen

News & Events
Be Mine Couple’s WOD – Those who WOD together, stay together! So grab your Valentine (member or non-member) and head to CrossFit Rockland for a special couple’s WOD just in time for Valentine’s Day!

Sunday, February 11th at 9:00AM

Sign-up at Front Desk

Workout of the Day
Complete as many reps as possible in 3 minutes of:
21 Box Jump Overs (24”/20”)
15/12 Calorie Row
Max Rep Power Cleans (155#/105#)

Rest 3 minutes

Repeat for a total of 3 times. Score is total number of completed Power Cleans.