Workout of the Day
“Unbroken, I Dare You”
For time:
30 Thrusters (95#/65#)
10 Burpees
25 Push Jerks (95#/65#)
10 Burpees
20 Front Squats (95#/65#)
10 Burpees
15 Push Press (95#/65#)
10 Burpees
10 Back Squats (95#/65#)
10 Burpees
5 Strict Press (95#/65#)
10 Burpees
Workout of the Day
“Run Diane Run”
For time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
Run 800m
15 Deadlifts (225#/155#)
15 Handstand Push-ups
Run 400m
9 Deadlifts (225#/155#)
9 Handstand Push-ups
Run 200m
Rockland Barbell Club
Muscle Snatch – 6×2
then
Every 1:15 for 8 rounds complete the following complex:
1 High Hang Snatch
1 Hang Snatch (below the knees)
1 Full Snatch
Snow Brawl – 2017
CrossFit Rockland will be closed today for Snow Brawl 2017. All regularly scheduled classes have been canceled for the day.
Athlete check-in starts at 10:00AM.
Event 1
“Below Zero”
Three rounds each for time of:
15 Thrusters
15 Burpees
Rx: 95#/65# & Bar Facing Burpees
Sx: 65#/45# & Standard Burpees
This is a partner workout in which each athlete must complete a full round (15 thrusters & 15 burpees) before tagging his/her partner. This sequence continues until each athlete has competed three rounds.
Event 2
“Do You Wanna Build A Snowman”
With a partner complete as many reps as possible in 12 minutes of 12 Clean and Jerks (6 each athlete) using the following ladder:
RxM:
115-135-155-165-185-205-215-225-245-255
RxF:
75-95-105-115-125-135-145-155-165-175
SxM:
75-95-105-115-125-135-145-155-165-175
SxF:
55-65-75-85-90-95-100-105-110-115
Only one athlete may work at a time. Each athlete must complete 6 reps of each weight before team can move up the ladder. This maybe done in any format. (ex 3/3,3/3 or 6/6 etc.)
Event 3
“Frostbitten”
Complete as many rounds and reps as possible in 14 minutes of:
Athlete 1 – Row 15/12 Cal
*simultaneously*
Athlete 2 – Deadlift Hold
*switch and repeat*
25ft Synchronized Walking Lunges (both athletes)
Athlete 1 – 20 Wallballs
*simultaneously*
Athlete 2 – Wall Squat Hold
*switch and repeat*
25ft Synchronized Walking Lunges (both athletes)
RxM: 20# Wallball (10ft)/185# Hold
RxF: 14# Wallball (9ft)/135# Hold
SxM: 14# Wallball (10ft)/135# Hold
SxF: 10# Wallball (9ft)/95# Hold
News & Events
SNOW BRAWL 2017 – Today is the last day to register for our annual Snow Brawl Competition. Please finalize your registration details at the Front Desk today!
New Year’s Holiday Schedule
Saturday (12/31) – CLOSED
Sunday (1/1) – CLOSED
Workout of the Day
“8 Crazy Nights”
Eight rounds for time of:
8 Medball 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
Holiday Schedule
Christmas Holiday Schedule:
Saturday (12/24) – CLOSED
Sunday (12/25) – CLOSED
Monday (12/26) – 9:30am, 4:30pm & 5:30pm ONLY
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
On the 12th day of Christmas my coaches gave to me……
Oh yes, it’s that time of year again!!! You remember how this one goes, you will perform 1 of the first movement….then 2 of the second movement, back to 1 of the first….then 3 of the third, back to 2 of the second, and 1 of the first….then 4 of the fourth movement, back to 3 of the third, then 2 of the second, and 1 of the first….etc….ALLLLLLLL the way to 12!!!
HAVE FUN!!
Holiday Schedule
Thanksgiving Holiday Schedule:
Wed (11/23) – Regular Class Schedule (No Rockland Barbell Club)
Thur (11/24) – CLOSED
Fri (11/25) – 9:00am & 10:00am ONLY (Class Registration Not Required)
Workout of the Day
“I Love Leftovers”
With a partner complete the following for time:
160 Wallballs (20#/14#)
80 Pull-ups
40 Alternating pistol squats
80 Hand release push-ups
160 Double-unders
*This is a tag-team style workout in which only one athlete in the team can be working at a time.
Workout of the Day
Survive as long as you can for 30 minutes:
Zombie Hiccups (1 min)
Grave Jumps (1 min)
Pumpkin Swings (1 min)
Sasquatch Squats (1 min)
Candy Corn Cal Row (1 min)
Horror Hill Sprint (100m)
*Repeat for a total of 5 lives…
Workout of the Day
“The Towers”
Two rounds for time of:
9 Deadlifts (315#/225#)
11 Muscle-ups
2001m Run
Workout of the Day
“The Boxer”
Complete twelve rounds of the following:
In 3 minutes:
Sprint 200 meters
25 Double-unders
With remaining time, do as many reps of burpee power cleans (95#/65#) as possible
Rest 1 minute between rounds.
*In this workout you are required to complete at least six rounds. After the sixth round you may “throw in the towel” at any point. Your score is the total number of burpee power cleans completed.
Workout of the Day
“Mountain of Love”
For time:
25 Partner sit-ups
100 Ping-pong box jumps
25 Partner sit-ups
100 Ping-pong burpees
25 Partner sit-ups
50 Partner push-ups
*This is a Partner WOD in which the “couple” will perform 100 ping-pong box jumps (50 each), 100 ping-pong burpees (50 each), and 50 partner push-ups (push-up followed by alternating clap) with 25 partner sit-ups (sit-up with locked legs followed by hand clap) before each movement.
