WOD – 11.12.17

Katherine

Workout of the Day
Complete the following every minute on the minute for 20 minutes:
Odd – 20/15 Calorie Row
Even – 20 Kettlebell Swings (53#/35#)

WOD – 11.11.17

CrossFit Rockland Kids

Workout of the Day
In teams of 2:
Complete as many reps as possible in 20 minutes of:
3 Wallballs (20#/14#)
3 Box Jumps (24”/20”)
6 Wallballs (20#/14#)
6 Box Jumps (24”/20”)
9 Wallballs (20#/14#)
9 Box Jumps (24”/20”)
12, 15, 18, 21, etc…

Each partner must complete the full round of 3, then 6, then 9 and so on.

WOD – 11.10.17

Thank You!

Workout of the Day
Complete as many rounds as possible in 8 minutes of:
40 Double-unders
10 Toes-to-bar
10 Front Squats (135#/95#)

WOD – 11.9.17

Andrea

Workout of the Day
For time:
30 Deadlifts (225#/155#)
30 Calorie Row
30 Deadlifts (225#/155#)

WOD – 11.8.17

Avi

Workout of the Day
Thruster/Push Press/Push Jerk/Split Jerk
1-1-1-1-1-1-1

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

WOD – 11.7.17

Coach Bella

Workout of the Day
Three rounds for time of:
10 Squat Cleans (155#/105#)
20 Burpees

WOD – 11.6.17

Beth

Workout of the Day
Three rounds for time of:
30 Overhead Lunges (115#/75#)
30 Pull-ups
60 Double-unders

WOD – 11.5.17

Felix & Mary

Workout of the Day
Complete the following every minute on the minute for 8 minutes:
:30 – 10 Push-ups
:30 – Max Hollow Rocks

Rest 2 minutes

Complete the following every minute on the minute for 8 minutes:
:30 – Max Double-unders
:30 – Plank Hold

WOD – 11.4.17

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Workout of the Day
“Josh”
For time:
21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats (95#/65#)
30 Pull-ups
9 Overhead Squats (95#/65#)
18 Pull-ups

WOD – 11.3.17

Marty

Workout of the Day
Complete as many reps as possible in 5 minutes of:
5 Burpees Over Rower
10 Calorie Row
15 Wallballs (20#/14#)

Rest 5 minutes

Repeat for a total of 4 times.