I think Johnny was just caught admiring how JACKED Trish is getting!
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WOD – 11/24/12
Three rounds for time of:
21 Back squats (135#/95#)
Run 400m
Post time to comments.
I’m STUFFED….But…..”I Love Leftovers”!!!
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Thanksgiving Holiday Schedule Reminder:
CFR will only be hosting the 9:30am, 10:30am & 4:30pm, 5:30pm classes today.
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WOD – 11/23/12
“I Love Leftovers”
With a partner, complete the following for time:
160 Wallballs (20#/10#)
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.
Post team time to comments.
HAPPY THANKSGIVING
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Thanksgiving Holiday Schedule Reminder:
CFR will only be hosting the 9:30am & 10:30am classes today.
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WOD – 11/22/12
“Save Room For Desert”
With a partner, complete as many rounds as possible in 22 minutes of:
11 Clean & Jerks (135#/95#)
22 Burpees
12 Pull-ups
This is a partner workout in which only one athlete in the team can be working at a time. Rep scheme can be however team decides, as long as the 11, 22 & 12 reps are completed by each partner. Each partner must complete movement before team can move on to the next.
Post number of rounds and reps completed by the team to comments.
Space Is Limited
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CrossFit Rockland will be hosting a Bronze Level Olympic Lifting Seminar from Strength Specific Seminars on Saturday, December 8th.
There are only a FEW spots left, so please do not wait. Breyen and the rest of his crew at SSS have already worked with the likes of: Annie Sakamoto, Kris Clever, and Jason Khalipa, just to name a few. The day will begin at 9AM and the cost will be $200 (or $100 deposit) payable through their site.
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Thanksgiving Holiday Schedule:
Thanksgiving Day (Thursday) – 9:30am & 10:30am
National Leftovers Day (Friday) – 9:30am, 10:30am & 4:30pm, 5:30pm
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WOD – 11/21/12
“Test 3”
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
Compare to 4/28/11.
Strength/Skill Day
Remember….It’s MO-vember all month long!! Keep em going!!!
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Thanksgiving Holiday Schedule:
Thanksgiving Day (Thursday) – 9:30am & 10:30am
National Leftovers Day (Friday) – 9:30am, 10:30am & 4:30pm, 5:30pm
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WOD – 11/20/12
Overhead Squat
2-2-2-2-2-2-2
Post weight(s) used to comments.
Thanksgiving Holiday Schedule
L-sit Pull-ups.
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Thanksgiving Holiday Schedule:
Thanksgiving Day (Thursday) – 9:30am & 10:30am
National Leftovers Day (Friday) – 9:30am, 10:30am & 4:30pm, 5:30pm
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WOD – 11/19/12
Three rounds for time of:
15 Deadlifts (225#/155#)
25 Toes-to-bars
Run 400m
Post time to comments.
CFR Ladies Night Tonight – 7pm at MOJO!
CFR Ladies Rock!
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WOD – 11/17/12
Team WOD
With a partner, complete as many rounds as possible in 18 minutes of:
8 Handstand push-ups
16 Pull-ups
24 Box jumps (20”/24”)
This is a tag-team style workout in which only one athlete in the team can be working at a time.
Post number of rounds and reps completed to comments.
TGIF!!!
Lloyd trying to choke himself out with the bar.
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Reminder:
CFR LADIES NIGHT is tomorrow at 7pm! Sooooo……Ladies, make your way to the new MOJO in Nyack and join the girls for a few cocktails!!
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WOD – 11/16/12
For time:
7 Rope climbs
25 Bodyweight back squats
Row 50 calories
Post time to comments.
Max Effort Rowing Day
“PULL….Recover….PUUUULL….Recover!!”
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WOD – 11/15/12
For time:
Row 2K
Post time to comments.
Strength Specific Seminars – Saturday, Dec 8th
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CrossFit Rockland will be hosting a Bronze Level Olympic Lifting Seminar from Strength Specific Seminars on Saturday, December 8th.
There are only a FEW spots left, so please do not wait. Breyen and the rest of his crew at SSS have already worked with the likes of: Annie Sakamoto, Kris Clever, and Jason Khalipa, just to name a few. The day will begin at 9AM and the cost will be $200 (or $100 deposit) payable through their site.
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Reminder:
It is time for another LADIES NIGHT! Sooooo……Ladies, if you are free this Saturday, November 17th at 7pm, make your way to the new MOJO in Nyack and join the girls for a few cocktails!!
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WOD – 11/14/12
Accumulate 2 minutes while holding the handstand position (against the wall).
Then,
21-15-9 reps for time of:
Thrusters (95#/65#)
Toes-to-bars
Thrusters (95#/65#)
Toes-to-bars
Post time to comments.