WOD – 12.13.17

Allison

News & Events
Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
Five rounds for time of:
50 Double-unders
15 Overhead Squats (95#/65#)

WOD – 12.12.17

Happy Hanukkah!

News & Events
Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
“8 Crazy Nights”
Eight rounds for time of:
8 Medball Cleans (20#/14#)
8 Burpees
8 Wallballs (20#/14#)
8 Box Jumps (24”/20”)
8 Hang Power Cleans (95#/65#)
8 Push Press (95#/65#)
8 Kettlebell Swings (70#/53#)
8 Pull-ups

WOD – 12.11.17

Amie

News & Events
Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
Back Squat – 5×5 (across)

then

Back Squat – 5×3 (across)

then

Back Squat – 5×1 (across)

WOD – 12.10.17

Randy

News & Events
Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
Complete the following every minute on the minute for 10 minutes:
20 Double-unders
15 Squats
10 Push-ups

WOD – 12.9.17

Coach EJ

News & Events
Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
In teams of 2:
Complete as many rounds as possible in 14 minutes of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

Partners alternate after each completed round.

WOD – 12.8.17

R.E.D Friday

News & Events
Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
50-40-30-20-10 reps for time of:
Kettlebell Swings (53#/35#)
Sit-ups

WOD – 12.7.17

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 the end of TODAY!

Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
“The Ghost”
Six rounds of:
1 Minute of Rowing (calories)
1 Minute of Burpees
1 Minute of Double-unders
1 Minute Rest

Try for as many reps as possible of EACH exercise, not just total score.

WOD – 12.6.17

Ezra

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 7th!

Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
In 3 attempts, find your 15RM Overhead Squat.

then

For time:
60 Push-ups
40 Pull-ups
20 Thrusters (115#/75#)

WOD – 12.5.17

Bruce

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 7th!

Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
Five rounds for time of:
10 Power Cleans (135#/95#)
10 Bar Facing Burpees

WOD – 12.4.17

Dale

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 7th!

Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
Three rounds for time of:
24 Box Jumps (24”/20”)
12 Power Snatches (115#/75#)
6 Bar Muscle-ups