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 – 7.25.17

Home

Workout of the Day
“Outlaw Complex”
Complete five rounds of the following:
1 Squat Clean
3 Front Squats
1 Split Jerk
3 Back Squats
1 Split Jerk

Rest 2-3 minutes between each of the 5 attempts. Weight should be increased each attempt.

WOD – 7.22.17

9:00AM (Sat)

Workout of the Day
“Michael Bocchino”
Complete the following every minute on the minute for 8 minutes:
3 Squat Clean Thrusters (155#/105#)
3 Burpees Over Bar

WOD – 7.13.17

Andrew

Workout of the Day
“Run Annie Run”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
*Run 200m after each round.

WOD – 7.4.17

July 4th Holiday Hours
Sat (7/1) – Regular Class Schedule
Sun (7/2) – CLOSED
Mon (7/3) – 9:30am, 4:30pm & 5:30pm
Tues (7/4) – 9:30am ONLY (No Class Cap)

Workout of the Day
“Partner Eva”
With a partner complete five rounds for time of:
Run 800m
30 Kettlebell Swings (70#/53#)
30 Pull-ups

Both athletes complete the 800m run together. Partition the reps 50/50 in any style. Only one athlete may work at a time.

WOD – 6.22.17

Brian

Workout of the Day
“Double Grace”
For time:
60 Clean & Jerks (135#/95#)

WOD – 3.2.17

Jimmy

Workout of the Day
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

**Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

WOD – 1.12.17

4:30PM

4:30PM

Workout of the Day
“Strict JT”
21-15-9 reps for time of:
Strict handstand push-ups
Strict ring dips
Strict push-ups

WOD – 1.6.17

EJ

EJ

Workout of the Day
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD – 1.5.17

Nat

Nat

Workout of the Day
“Isabel”
For time:
30 Snatches (135#/95#)