Daily WOD

Don’t worry….try and stay clam….the storm is almost over!!!

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SCHEDULE UPDATE:

Sorry folks…CFR still has no power. All classes for today will be canceled. Hopefully this will not continue into tomorrow, but if it does we are planning to host classes during daylight hours. This includes: 9:30am, 10:30am & 4:30pm.

Also, we have been notified by our website host that their server (located in Manhattan) has been affected by the storm and the CFR website might go down at some point…..thanks “Sandy”!

Stay tuned to both the CrossFit Rockland website & FB page for additional schedule changes or closures due to the storm. 

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WOD – 10/30/12

For 18 minutes complete the following:
At the top of every odd minute complete 2 hang power cleans at 80% of 1RM.
At the top of every even minute complete as many burpees as possible for 30 seconds, then rest for the remaining 30 seconds.

Score is the total number of burpees completed.

Post score to comments.

The CFR “Scream N’ Clean” Team – 2012

We also want to congratulate Drew, Pete, Deb L. & Katie on finishing 4th out of 20 teams in the Rx’d division.

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SCHEDULE UPDATE:

Looks like “Sandy” is going to be legit, we have decided to cancel all remaining classes for the rest of today (including on-ramp). In addition, there will be no 6am, 9:30am & 10:30am classes tomorrow.

Stay tuned to both the CrossFit Rockland website & FB page for additional schedule changes or closures due to the storm. 

Please use caution and stay safe!!!

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WOD – 10/29/12

Complete as many rounds as possible in 15 minutes of:
1 Rope climb
5 Kettlebell snatches Left (53#/35#)
5 Kettlebell snatches Right (53#/35#)
20 Alternating walking lunges

Post rounds completed to comments.

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The “Scream N’ Clean” Throwdown at CF Danbury is TODAY – CrossFit Rockland is CLOSED.

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I see another “Ladies Night” in the near future…..Details will be posted SOON!

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CrossFit Rockland will be CLOSED TOMORROW for The “Scream N’ Clean” Throwdown at CrossFit Danbury.

Event information and updates from the organizers have been emailed to all team captains, so please check-in with your captain. They are asking everyone to arrive between 7:30-8:00AM and parking will be limited. Car pooling would be a good idea and CFR makes a great meet-up point 🙂

Directions to CrossFit Danbury can be found HERE.

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WOD – 10/26/12

Complete as many rounds as possible in 14 minutes of:
Sprint 200m
Rest 30 seconds

Post rounds completed to comments.

She lifts heavy sh*t & bakes kick a** paleo cupcakes!! Need I say more??

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CrossFit Rockland will be CLOSED this Saturday for The “Scream N’ Clean” Throwdown at CrossFit Danbury. Please plan your workouts accordingly.

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WOD – 10/25/12

Overhead Squat
3-3-2-2-2-1-1-1-1

Post weight(s) used to comments.

One of these things is not like the others….

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CrossFit Rockland will be CLOSED this Saturday for The “Scream N’ Clean” Throwdown at CrossFit Danbury. Please plan your workouts accordingly.

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WOD – 10/24/12

For time:
25 Toes-to-bar
10 Push-ups
20 Toes-to-bar
20 Push-ups
15 Toes-to-bar
30 Push-ups
10 Toes-to-bar
40 Push-ups
5 Toes-to-bar
50 Push-ups

Post time to comments.

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For quite some time now, you guys (and gals) have been asking for an Olympic Lifting Seminar and your patience is about to pay off! I have been searching for a while to find “the right fit” for CFR and I am super stoked to be able to announce that we will be hosting a Bronze Level Olympic Lifting Seminar from Strength Specific Seminars on Saturday, December 8th.

Spaces are EXTREMELY limited and I can promise that this will sell out quickly, so please do not wait. Breyen and the rest of his crew at SSS have already mentored the likes of: Annie Sakamoto, Kris Clever, and um…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.

I don’t want you to simply take MY word for it, so I am providing some details on SSS below:

More than just an Olympic weightlifting seminar company, Strength Specific Seminars is a brand. Born out of a backyard idea, Billy Bybee put down on paper (a fraction of) his ideas about Olympic weightlifting movements, and sought an avenue in which to drive them to as many CrossFitters as possible. He turned to his friend and co-founder Breyen Canfield and within weeks, they had reached over a hundred CrossFitters from Wisconsin to California, with almost a 100% PR rate.

It wasn’t too long before word spread through the CrossFit world that Strength Specific Seminars was the best place to go to learn the snatch and clean & jerk. Since its inception in November of 2011, SSS has worked with everyone from competitive weightlifters to CrossFit Games champions, and Olympians to brand new CrossFitters who had never even touched a barbell before attending the seminar.

Soooo what do you say…let’s get you registered (Hint: Use the drop-down menu)

FOR A NICE SNATCH CLICK HERE

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Speaking of cleans…..

CrossFit Rockland will be CLOSED this Saturday for The “Scream N’ Clean” Throwdown at CrossFit Danbury. Please plan your workouts accordingly.

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WOD – 10/23/12

Complete as many rounds as possible in 20 minutes of:
5 L-sit pull-ups
10 Hang power cleans (95#/65#)
15 Kettlebell swings (53#/24#)

Post rounds completed to comments.

The CrossFit Rockland Barbells For Boobs Crew – 2012.

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This was already posted on FB, but words could never express how grateful we are for the community we have. You ALL have helped make CFR a place filled with the most amazing and dedicated people we have ever known! We love each and every one of you!! Thank you for making “Barbells For Boobs – Save The Tatas 2012” the event that it was!!!

Not only were we able to raise close to $5500 (with more checks still to be counted), but we witnessed PR after PR!! This was our largest event to date and we couldn’t have done it without YOU ALL! We are even more inspired for the next one!

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WOD – 10/22/12

Three rounds for time of:
Run 800m
24 Wallballs (20#/14#)
12 Deadlifts (250#/175#)

Post time to comments.

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Barbells For Boobs is TODAY – There will be no scheduled classes.

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The CFR/CFW/CFPC Barbells For Boobs Crew – 2011 at CrossFit Westchester.

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Barbells For Boobs is TOMORROW and we have CRUSHED our $2000 goal….In fact, we have almost DOUBLED IT!!! With 4 of our boobie saving CFR Fundraisers near or past the $500 mark!! Donations are still being excepted, so spread the word and SAVE THE TATAS!!! 

We are kicking things off at 10AM and will continue throughout the day. Everything starts with heats of “Grace”, so please be on time. Then we party!

To join our team and participate in the event follow the link below:

https://support.barbellsforboobs.org/group-fundraising/teamfearless/

Or

To make a donation:

https://support.barbellsforboobs.org/group-fundraising/teamfearless

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WOD – 10/19/12

“GI Jane”

For time:
100 Burpee pull-ups

Post time to comments.

Compare to 2/14/12.