Benchmark WOD……….”Nicole”

It’s amazing the things I find on this camera…LOL!


The “Post Open Blues” Party at CrossFit Rockland will be THIS Saturday, April 13th!

By now, you all know how we roll, but we want to make sure this is our BIGGEST shin dig yet and we want EVERYONE to attend!! Whether your a morning wodder, evening wodder or weekend warrior, get your a** to CFR, have a few beers and come meet some of those names on the whiteboard 🙂

This time the party starts at 3:30PM until ????


WOD – 4/9/13


Complete as many rounds as possible in 20 minutes of:
Run 400m
Max rep pull-ups

*Note the number of pull-ups completed for each round.

Post rounds completed to comments.

Compare to 9/6/12.

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