Daily WOD

Congratulations to our Whole30 Challenge Winners!!!

Men: 1st Place – Adam C.        Women: 1st Place – Marisol
        2nd Place – Tiberious                      2nd Place – Mara    
        3rd Place – Marty                           3rd Place – Lauren C.

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There is less than two weeks left until the 31Heroes Event. If you would like to participate with us, please register HERE. Heats will begin at 10AM. 

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WOD – 7/23/12

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 5/21/12.

Last Years 31Heroes Crew

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Only two weeks left until the 31Heroes Event. If you would like to participate with us, please register HERE. Heats will begin at 10AM. 

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WOD – 7/21/12

Three rounds for time of:
60 Double-unders
30 Med ball cleans (20#/14#)
200m Med ball run (20#/14#)
15 Wallball sit-ups (20#/14#)

Post time to comments.

Summarize this pic in three words and post to comments…..

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The “I Finished The Whole30 Party” is TONIGHT starting at 7:45PM!

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WOD – 7/20/12

Resting 60 seconds between sets:
Power Clean 2-2-2-2-2-2-2-2-2-2

Post weight(s) used to comments.

Shhhhh Johnny!!! Don’t ruin the surprise!!!

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The “I Finished The Whole30 Party” is TOMORROW at 7:45PM!

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WOD – 7/19/12

???WOD???

Post time to comments.

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The “I Finished The Whole30 Party” is THIS Friday (7/20) at 7:45PM!

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WOD – 7/18/12

“Diane”

21-15-9 reps for time of:
Deadlifts (225#/155#)
Handstand push-ups

Post time to comments.

Compare to 3/23/12.

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On August 4, 2012 CrossFit gyms across the nation (and world) will gather together to honor those 31 HEROES killed in action on August 6, 2011 with a WOD in an effort to raise funds for programs that provide support to the families affected by this tragedy and ALL fallen heroes….past, present, & future.

Funds raised in 2012 will be split three ways going to the following organizations: Snowball Express, the Travis Manion Foundation‘s Challenge Grants program, and the memorial funds of each of the men killed in action August 6, 2011. Please check out the websites of these great organizations for more information about what amazing things they are doing in the lives of surviving military families!

CrossFit Rockland will again be one of the registered affiliates hosting this event. If you would like to participate with us, please register HERE. Heats will begin at 10AM. 

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The “I Finished The Whole30 Party” is THIS Friday (7/20) at 7:45PM! Join us as we find out who the winners are!!!

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WOD – 7/17/12

For time:
100 Squats
4 Rope climbs
75 Squats
3 Rope climbs
50 Squats
2 Rope climbs
25 Squats
1 Rope climb

Post time to comments.

This year we watched the CrossFit Games by ROCKING The Club House….Next year CrossFit Rockland hits CALIFORNIA!!!

Thank you Monique for setting this up for us over the weekend!!!

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WOD – 7/16/12

Partner WOD

Three rounds for time of:
50 Ping pong Burpee box jumps (24”/20”)
30 Ping pong Thrusters (95#/65#)
Run 400m (Together)

*10 Double-under PENALTY each time the bar is dropped during the ping pong thrusters.

Post time to comments.

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Join us TONIGHT from 8pm-12am & TOMORROW from 3pm-8pm and come watch The 2012 CrossFit Games at The Club House!!! Just make sure to thank Monique when you get there, cause without her awesomeness, you’d be watching it at home, having to explain to everyone why you are drinking and watching other people workout…..HAHAHA!!!!

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WOD – 7/14/12

Complete as many rounds as possible in 12 minutes of:
250m Row
50 Double-unders

Post rounds completed to comments.

Now THAT’S brotherly love!

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The 2012 CrossFit Games has begun!! Portions of the Games will be broadcasted LIVE throughout the weekend on ESPN3. Thanks to our girl Monique, we are all set to chill at The Club House and get our drink on while we watch the events!

Join us this Saturday (7/14) from 8pm-12am & Sunday (7/15) from 3pm-8pm and come watch the superbowl of CrossFit!!! 

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WOD – 7/13/12

For time:
Run 1200m
35 Back squats (135#/95#)
25 Bar facing burpees
15 Thrusters (135#/95#)

Post time to comments.

“BRonnie” doing some partner deadlifts.

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WOD – 7/12/12

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.