News & Updates:
Details for our 3rd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza have been posted on our EVENTS page as well as FaceBook. We hope to see EVERYONE there!!!
Workout of the Day
With a continuously running clock set for 20 minutes, you and your partner must complete:
As many “Cindy” reps as possible:
5 Pull-ups
10 Push-ups
15 Squats
As many Rower calories as possible.
Team score equals the total number of calories rowed plus the total number of “Cindy” reps (each round of “Cindy” equals 30 reps).
*In this workout Partner A will complete as many rounds/reps of “Cindy” as possible while Partner B rows for 30 calories. After Partner B finishes the 30 calorie row, he/she picks up “Cindy” where Partner A left off. Partners must switch every 30 calories and continue this sequence until time expires.
Competitors WOD
Find your heaviest of the following complex:
Power Snatch + Squat Snatch
9-7-5 reps for time of:
Front squats (225#/155#)
Muscle-ups
*Weight comes from the ground (no racks).