WOD – 12.30.18

Kiruthika

Holiday Schedule
New Year’s Holiday Schedule:
Monday (12/31) – CLOSED
Tuesday (1/1) – CLOSED

Workout of the Day
“Blackjack”
For time:
20 Push-ups, 1 Sit-up
19 Push-ups, 2 Sit-ups
18 Push-ups, 3 Sit-ups
…continue this pattern until…
3 Push-ups, 18 Sit-ups
2 Push-ups, 19 Sit-ups
1 Push-up, 20 Sit-ups

WOD – 12.23.18

Brian & Mark

Holiday Schedule
Christmas Holiday Schedule:
Monday (12/24) – CLOSED
Tuesday (12/25) – CLOSED

Workout of the Day
“CF Open 18.2”
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar Facing Burpees

Men use 50# dumbbells
Women use 35# dumbbells

WOD – 12.22.18

Evan

Holiday Schedule
Christmas Holiday Schedule:
Monday (12/24) – CLOSED
Tuesday (12/25) – CLOSED

Workout of the Day
Deadlift 10-10-10-10-10 reps

then

“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Post your scores to the Whiteboard.

WOD – 12.21.18

Holiday Schedule
Christmas Holiday Schedule:
Monday (12/24) – CLOSED
Tuesday (12/25) – CLOSED

Workout of the Day
“12 Days of CFR”
1 100m Run
2 Thrusters (95#/65#)
3 Kettlebell Swings (70#/53#)
4 Handstand Push-ups
5 Wallballs (20#/14#)
6 Pull-ups
7 Burpees
8 Deadlifts (95#/65#)
9 Knees-to-elbows
10 Box Jumps (24”/20”)
11 Overhead Squats (95#/65#)
12 Broad Jumps

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

WOD – 12.2.18

Allison

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
“Barbara”
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 – 11.18.18

Johnny

Workout of the Day
“Fight Gone Bad”
Three rounds of:
Wallballs (20#/14#)
Sumo Deadlift High-pulls (75#/55#)
Box Jumps (24”/20”)
Push Press (75#/55#)
Row (Calories)

In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from where a one-minute break is allowed before repeating. On the call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD – 11.11.18

Lauren & Meg

Workout of the Day
“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds

Rest 4 minutes between rounds.

*In this workout you will increase the weight each round, going for a max load in the final round. There is no time component and you can rest anywhere, at any time except on the ground (even to re-grip).

WOD – 11.9.18

Christy

Workout of the Day
“Elizabeth”
21-15-9 reps for time of:
Squat Cleans (135#/95#)
Ring Dips

WOD – 10.22.18

News & Updates
November Nutrition Program – A 30-day nutrition program focused on helping you reach your goals through a functional, whole-foods nutrition approach. Learn how food affects your body and how you can establish behaviors that not only create success, but last.

Program begins on November 11th. To register or for more details, see the Front Desk.

Workout of the Day
“Complex Fran”
For time:
7 Bar Muscle-ups
7 Chest-to-bar Pull-ups
7 Pull-ups
21 Thrusters (95#/65#)
5 Bar Muscle-ups
5 Chest-to-bar Pull-ups
5 Pull-ups
15 Thrusters (95#/65#)
3 Bar Muscle-ups
3 Chest-to-bar Pull-ups
3 Pull-ups
9 Thrusters (95#/65#)