WOD – 2.7.18

Linda

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 rounds as possible in 20 minutes of:
25 Burpees
15 Back Squats (155#/105#)

No racks allowed.

WOD – 2.6.18

Felix & Donna

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
Seven rounds for time of:
7 Deadlifts (275#/185#)
7 Strict Pull-ups
7 Strict Handstand Push-ups

WOD – 2.5.18

Coach Ed

Workout of the Day
For time:
30 Overhead Walking Lunges
30 Toes-to-bar
30 Sit-ups
30 Box Jumps (24”/20”)
30 Sit-ups
30 Toes-to-bar
30 Overhead Walking Lunges

Men lunge with 45# plate
Women lunge with 25# plate

WOD – 2.4.18

Brian

Workout of the Day
Complete the following every minute on the minute for 6 minutes:
Min 1 – 21 Alternating Dumbbell Snatches
Min 2 – 21 Burpees Over Dumbbell
Min 3 – 15 Alternating Dumbbell Snatches
Min 4 – 15 Burpees Over Dumbbell
Min 5 – 9 Alternating Dumbbell Snatches
Min 6 – 9 Burpees Over Dumbbell

Men use a 45# dumbbell
Women use a 25# dumbbell

WOD – 2.3.18

Mike, Ezra & Mark

Workout of the Day
Teams of 3
Complete as many reps as possible in 25 minutes of:
200/150 Calorie Row
120 Pull-ups
60 Clean & Jerks (95#/65#)
50 Clean & Jerks (115#/75#)
40 Clean & Jerks (135#/95#)
30 Clean & Jerks (155#/105#)
20 Clean & Jerks (185#/125#)

Only one athlete works at a time.

WOD – 2.2.18

Alex

Workout of the Day
For time:
Row 2000m
50 Toes-to-bar
100 Sit-ups

WOD – 2.1.18

Coach Marisol

Workout of the Day
Find your heaviest of the following complex:
1 Squat Clean
1 Hang Squat Clean
1 Jerk

WOD – 1.31.18

Sue

Workout of the Day
In 20 minutes find a heavy:
2 Rep Deadlift

then

Ten rounds for time of:
10 Burpees
20 Double-unders

WOD – 1.30.18

Mike

Workout of the Day
21-15-9 reps for time of:
Wallballs (20#/14#)
Pull-ups
Thrusters (95#/65#)
Box Jumps (24”/20”)
Kettlebell Swings (53#/35#)

WOD – 1.29.18

Jess

Workout of the Day
For time:
15 Power Snatches (135#/95#)
30 Alternating Pistol Squats
12 Power Snatches (135#/95#)
24 Alternating Pistol Squats
9 Power Snatches (135#/95#)
18 Alternating Pistol Squats