WOD – 4.22.19

Francis & Coach Chris

Workout of the Day
Five rounds for time of:
Run 400m
20 Alternating Dumbbell Snatches (45#/25#)

HAPPY EASTER

WOD – 4.20.19

Meg

Schedule Update
CrossFit Rockland will be closed this Sunday for the Easter Holiday.

Workout of the Day
Three rounds for time of:
10 Right-arm Dumbbell Front Squats
10 Right-arm Dumbbell Push Jerks
10 Left-arm Dumbbell Front Squats
10 Left-arm Dumbbell Push Jerks
60 Double-unders

WOD – 4.19.19

Lauren & Christy

Schedule Update
CrossFit Rockland will be closed this Sunday for the Easter Holiday.

Workout of the Day
Power Clean 8-8-8-8-8-8-8-8 reps

then

Seven rounds for time of:
10 Burpees Over Bar
20 Sit-ups

 

WOD – 4.18.19

Beth

Workout of the Day
Front Squat 5-5-3-3-3-1-1-1-1 reps

WOD – 4.17.19

Bruce

Schedule Update
CrossFit Rockland will be closed this Sunday for the Easter Holiday.

Workout of the Day
Four rounds for time of:
Run 400m
15 Pull-ups

WOD – 4.16.19

Angelica

Workout of the Day
“Rogue Qualifier Workout 1”
Complete as many reps as possible in 11 minutes of:
2000m Row
Max Handstand Push-ups

WOD – 4.15.19

Grazia

Workout of the Day
Three rounds for time of:
20 Alternating Reverse Lunges
30 Wallballs (20#/14#)
40 Double-unders

WOD – 4.14.19

Francis

Workout of the Day
Barbell Rows 8-8-8-8-8-8-8-8 reps

then

For quality:
30 Turkish Get-ups

Increase weight every 10 reps.

WOD – 4.13.19

Coach Evan

Workout of the Day
Teams of 3:
Complete as many rounds as possible in 25 minutes of:
120/90 Calorie Row
60 Alternating Dumbbell Snatches (45#/25#)
300 Double-unders
15 Rope Climbs

Only one person works at a time.