WOD – 11.22.17

Coach Hayes

Holiday Schedule
Thanksgiving Holiday Schedule:
Thu (11/23) – CLOSED
Fri (11/24) – 9:30am ONLY (Class Registration Not Required)
Sat (11/25) – Regular Class Schedule
Sun (11/26) – CLOSED

Workout of the Day
For time:
42 Wallballs (20#/14#)
21 Toes-to-bar
30 Wallballs (20#/14#)
15 Toes-to-bar
18 Wallballs (20#/14#)
9 Toes-to-bar

WOD – 11.21.17

Stephen

Holiday Schedule
Thanksgiving Holiday Schedule:
Thu (11/23) – CLOSED
Fri (11/24) – 9:30am ONLY (Class Registration Not Required)
Sat (11/25) – Regular Class Schedule
Sun (11/26) – CLOSED

Workout of the Day
“The KB Test”
Three rounds of:
30 Kettlebell swings – 1:00 on/1:00 off (70#/53#)
Every rep under 30 requires you to make up the difference in burpees during rest.

then

“Last Man Standing”
With a continuously running clock do one push press (95#/65#) and one over-the-bar burpee the first minute, two push presses and two over-the-bar burpees the second minute, three push presses and three over-the-bar burpees…continuing until the last man is standing!

WOD – 11.20.17

News & Updates
Schedule Change – We are pleased to announce the following changes to our weekday morning schedule! Our new weekday morning schedule will be as follows:

  • Mon – 5:30am, 6:30am, 7:30am & 9:30am
  • Tues – 5:30am, 6:30am & 9:30am
  • Wed – 5:30am, 6:30am, 7:30am & 9:30am
  • Thu – 5:30am, 6:30am & 9:30am
  • Fri – 5:30am, 6:30am & 9:30am

This new weekday morning schedule will begin on Monday, December 4th!

Workout of the Day
15-12-9 reps for time of:
Power Cleans (135#/95#)
Thrusters (135#/95#)

WOD – 11.19.17

Team Sardo

Workout of the Day
Complete the following every minute on the minute for 10 minutes:
5 Strict Pull-ups
10 Burpees

WOD – 11.18.17

CrossFit Rockland Kids

Workout of the Day
In teams of 2:
Take 20 minutes to find a 1RM Clean & Jerk.

Score is the sum of both max completed lifts.

WOD – 11.17.17

Tina

Workout of the Day
For time:
1000m Row
80 Double-unders
60 Wallballs (20#/14#)
40 Pull-ups
20 Box Jumps (24”/20”)

WOD – 11.16.17

David

Workout of the Day
“Nasty Girls”
Three rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135#/95#)

WOD – 11.15.17

Patrick

Workout of the Day
Back Squat
10-10-10-10-10

WOD – 11.14.17

Steph

Workout of the Day
Take 15 minutes to find your 3RM Push Jerk.

then

Complete as many rounds as possible in 20 minutes of:
15 Burpees
30 Calorie Row

WOD – 11.13.17

News & Updates
Schedule Change – We are pleased to announce the following changes to our weekday morning schedule! Our new weekday morning schedule will be as follows:

  • Mon – 5:30am, 6:30am, 7:30am & 9:30am
  • Tues – 5:30am, 6:30am & 9:30am
  • Wed – 5:30am, 6:30am, 7:30am & 9:30am
  • Thu – 5:30am, 6:30am & 9:30am
  • Fri – 5:30am, 6:30am & 9:30am

This new weekday morning schedule will begin on Monday, December 4th!

Workout of the Day
Ten rounds for time of:
3 Deadlifts (315#/225#)
10 Box Jumps (24”/20”)