WOD – 12.12.18

Coach Chris & Mary

News & Events
Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
18-15-12-9-6-3 reps for time of:
Thrusters (75#/55#)
Power Snatches (75#/55#)
Toes-to-bar

WOD – 12.11.18

Evan

News & Events
Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
Overhead Squat 5-5-5-5-5-5-5 reps

WOD – 12.10.18

Kiruthika

News & Events
Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
Find a heavy complex of:
2 Push Press
1 Push Jerk

then

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

WOD – 12.9.18

Coach Donna

News & Events
Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
Back Squat 1-1-1-1-1 reps

then

Deadlift 1-1-1-1-1 reps

WOD – 12.8.18

Ralph & Danny

News & Events
Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
Two rounds for time of:
15 Box Jumps (24”/20”)
10 Strict Pull-ups
15 Box Jumps (24”/20)
10 Ring Muscle-ups
15 Box Jumps (24”/20)
10 Bar Muscle-ups

WOD – 12.7.18

Mitch, Eddie, Coach EJ

News & Events
Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
Hang Power Clean 3-3-3-3-3-3-3

then

Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

WOD – 12.6.18

Julia

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 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
Teams of 2
Complete as many rounds as possible in 30 minutes of:
15/12 Calorie Row
30 Double-unders

Partners alternate after each completed round.

WOD – 12.5.18

Jane & Coach Rob

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 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
Complete as many reps as possible in 7 minutes of:
Cluster (135#/95#)

WOD – 12.4.18

Ralph

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 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
For time:
10-9-8-7-6-5-4-3-2-1 Deadlifts (225#/155#)
1-2-3-4-5-6-7-8-9-10 Toes-to-bar

WOD – 12.3.18

Happy Hanukkah!

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 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
“8 Crazy Nights”
Eight rounds for time of:
8 Medicine Ball 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