Girl WOD

Workout of the Day
“GI Jane”
For time:
100 Burpee Pull-ups

Workout of the Day
“Kelly”
Five rounds for time of:
Run 400m
30 Box Jumps (24”/20”)
30 Wallballs (20#/14#)

Workout of the Day
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Workout of the Day
“Strict Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-ups
10 Push-ups
15 Squats

CrossFit Open – 2019
Friday Night Lights – The 2019 CrossFit Open continues tonight with workout 19.3! All registered participants should be at the gym by 6pm! Please note the 6:30pm evening CrossFit class will be cancelled for this event.

Workout of the Day
“Jackie”
For time:
Row 1000m
50 Thrusters (45#/35#)
30 Pull-ups

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

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.

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

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#)

It’s time to show your support! Our annual Barbells For Boobs Fundraiser kicks off today at 10:00am! All classes have been cancelled for this event. If you would like to fundraise or donate to help support our team please CLICK HERE.

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