WOD – 8.12.17

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Rock N’ WOD
This Sunday (tomorrow) CrossFit Rockland will be hosting a WOD with a LIVE band!! Workout starts at 11:00am. $10 for participation will go to the bands’ favorite local charity and 50/50 cash prize raffle. Please register at the Front Desk today!

Workout of the Day
“Jenny”
Complete as many rounds as possible in 20 minutes of:
20 Overhead Squats (45#/35#)
20 Back Squats (45#/35#)
Run 400m

WOD – 8.11.17

Meghan

Rock N’ WOD
This Sunday CrossFit Rockland will be hosting a WOD with a LIVE band!! Workout starts at 11:00am. $10 for participation will go to the bands’ favorite local charity and 50/50 cash prize raffle. Please register at the Front Desk today!

Workout of the Day
Complete as many reps as possible in 4 minutes of:
Burpees

Rest 3 minutes

Complete as many reps as possible in 3 minutes of:
Burpees

Rest 3 minutes

Complete as many reps as possible in 2 minutes of:
Burpees

Rest 3 minutes

Complete as many reps as possible in 1 minute of:
Burpees

WOD – 8.10.17

AJ

Rock N’ WOD
This Sunday CrossFit Rockland will be hosting a WOD with a LIVE band!! Workout starts at 11:00am. $10 for participation will go to the bands’ favorite local charity and 50/50 cash prize raffle. Please register at the Front Desk today!

Workout of the Day
Every minute on the minute for 18 minutes complete the following:

Min 1-3:
1 Clean Pull
1 High Hang Power Clean
1 Hang Power Clean

Min 4:
Rest

Min 5-7:
1 Clean Pull
1 Hang Power Clean
1 Power Clean

Min 8:
Rest

Min 9-11:
1 Clean Pull
1 Power Clean

Min 12:
Rest

Min13-18:
Find Your 1RM Power Clean

WOD – 8.9.17

Coach Phil

Rock N’ WOD
This Sunday CrossFit Rockland will be hosting a WOD with a LIVE band!! Workout starts at 11:00am. $10 for participation will go to the bands’ favorite local charity and 50/50 cash prize raffle. Please register at the Front Desk today!

Workout of the Day
27-21-15-9 reps for time of:
Kettlebell Swings (53#/35#)
Overhead Squats (75#/55#)

Run 200m before each set. Workout starts with a run.

WOD – 8.8.17

Beth

Rock N’ WOD
This Sunday CrossFit Rockland will be hosting a WOD with a LIVE band!! Workout starts at 11:00am. $10 for participation will go to the bands’ favorite local charity and 50/50 cash prize raffle. Please register at the Front Desk today!

Workout of the Day
Two rounds for time of:
22 Thrusters (95#/65#)
Run 1200m

WOD – 8.7.17

9:30AM

Rock N’ WOD
This Sunday CrossFit Rockland will be hosting a WOD with a LIVE band!! Workout starts at 11:00am. $10 for participation will go to the bands’ favorite local charity and 50/50 cash prize raffle. Please register at the Front Desk today!

Workout of the Day
“Open Test”
Complete as many reps as possible in 20 minutes of:
50 Wallballs (20#/14#)
50 Double-unders
40 Box Jumps (24”/20”)
40 Toes-to-bar
30 Chest-to-bar Pull-ups
30 Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle-ups

WOD – 8.6.17


Workout of the Day
Get out of the gym!

Run 5K

***CrossFit Rockland will be closed for the day***

WOD – 8.5.17

Dan

Workout of the Day
In teams of 2:
Ten rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Wallballs (20#/14#)

Athletes alternate after each completed round.

WOD – 8.4.17

Kelly

Workout of the Day
For time:
5 Power Cleans (185#/135#)
10 Double-unders
4 Power Cleans (185#/135#)
20 Double-unders
3 Power Cleans (185#/135#)
30 Double-unders
2 Power Cleans (185#/135#)
40 Double-unders
1 Power Clean (185#/135#)
50 Double-unders

WOD – 8.3.17

Mitch

Workout of the Day
“Mary”
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Alternating Pistol Squats
15 Pull-ups