WOD – 6.27.17

Swole Sesh

Workout of the Day
Shoulder Press
1-1-1-1-1

then

Push Press
1-1-1-1-1

then

Push Jerk
1-1-1-1-1

WOD – 6.26.17

Sean

Workout of the Day
Three rounds for time of:
Run 800m
21 Power Cleans (135#/95#)

CLOSED

***CrossFit Rockland will be CLOSED today for the Washburn Trail Hike***

WOD – 6.24.17

CrossFit Rockland Kids

Workout of the Day
In teams of 2:
For time:
Run 800m
10-9-8-7-6-5-4-3-2-1 Overhead Squats (95#/65#)
Run 800m

*Athletes will start with a 800m run together, then in a ping-pong style perform 10 overhead squats each, then 9, etc. down to 1. Athletes will finish with another 800m run together.

WOD – 6.23.17

Kelly

Workout of the Day
For time:
Run 200m
20 Wallballs (20#/14#)
20 Toes-to-bar
Run 200m
20 Kettlebell Swings (53#/35#)
20 Burpees
Run 200m
20 Push-ups
20 Pull-ups
Run 200m
20 V-ups
20 Bar Muscle-ups

WOD – 6.22.17

Brian

Workout of the Day
“Double Grace”
For time:
60 Clean & Jerks (135#/95#)

WOD – 6.21.17

Congratulations Coach Hayes and Roya on the birth of Camran Archer Hayes!

Workout of the Day
Tempo Front Squats – 10×3 (Across)
*Tempo = 32X1

Rockland Barbell Club
Snatch Grip Sotts Press – 3×10
*Use empty bar.

then

Every minute on the minute for 12 minutes complete the following:
Min 0-3:
1 Snatch Pull
1 Pause Power Snatch
1 Overhead Squat

Min 4-7:
1 Snatch Pull
1 Power Snatch
1 Overhead Squat

Min 8-11:
1 Power Snatch
1 Squat Snatch

*Sets are progressive.

WOD – 6.20.17

Mills

Workout of the Day
Every minute on the minute for 7 minutes:
3 Box Jumps
*Height is athletes choice, but should be higher than normal WOD height.

then

With a running clock set for 12 minutes complete the following:
1 Minute of Max Double-unders
1 Minute of Max Handstand Push-ups
2 Minutes of Max Double-unders
2 Minutes of Max Handstand Push-ups
3 Minutes of Max Double-unders
3 Minutes of Max Handstand Push-ups

Score = Total reps of each movement

WOD – 6.19.17

Steph

Workout of the Day
For time:
Run 400m
40 Wallballs (20#/14#)
Run 400m
Immediately into
21-15-9 reps of:
Deadlifts (185#/125#)
Burpees over-the-bar

WOD – 6.18.17

Happy Father’s Day

Workout of the Day
Every minute on the minute for 20 minutes complete the following:
Odd:12 Medball Cleans (20#/14#)
Even: 24 Double-unders