WOD – 9.11.18

Today we will pay tribute to those lost on September 11th, 2001 with a CrossFit Rockland WOD named “The Towers”.
This WOD is done every year at CFR on 9/11 in remembrance of those lost that day.
They remain forever in our hearts…

Workout of the Day
“The Towers”
Two rounds for time of:
9 Deadlifts (315#/225#)
11 Muscle-ups
2001m Run

WOD – 9.3.18

Labor Day

Workout of the Day
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

WOD – 8.31.18


Labor Day Holiday Schedule
Sat (9/1) – Regular Class Schedule
Sun (9/2) – Regular Class Schedule
Mon (9/3) – 9:30am ONLY (No Class Cap)

Workout of the Day
Six rounds for time of:
14 Wallballs (20#/14#)
14 Burpees

Every odd minute do 1 Deadlift (315#/225#).
Every even minute do 1 Muscle-up.

WOD – 8.30.18

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Workout of the Day
For time:
Run 1 mile
Row 2K
Run 1 mile

WOD – 8.4.18


Workout of the Day
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

WOD – 6.30.18

Coach AJ

July 4th Holiday Hours
Mon (7/2) – Regular Class Schedule
Tue (7/3) – Regular Class Schedule
Wed (7/4) – 9:30am ONLY (No Class Cap)

Workout of the Day
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD – 6.8.18


Workout of the Day
Five rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

WOD – 6.2.18


Workout of the Day
“Tag Team Fran”
With a partner complete 21-15-9 reps each for time of:
Thrusters (95#/65#)

WOD – 5.30.18

Coach Chris

Workout of the Day
“The Ghost”
Six rounds of:
1 Minute of Rowing (calories)
1 Minute of Burpees
1 Minute of Double-unders
1 Minute Rest

Try for as many reps as possible of EACH exercise, not just total score.

WOD – 5.8.18

Bonnie, Mike & Yonie

Workout of the Day
Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max Rep Pull-ups