Daily WOD

That’s one way to dodge the camera….

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2012 CrossFit North East Regionals/Memorial Day Weekend Schedule:

This weekend is not only Memorial Day Weekend, but ALSO the 2012 CrossFit North East Regional Event at the Reebok Headquarters in Canton, MA. 

As I am sure everyone has heard by now, our very own Coach Drew QUALIFIED to compete in this years CF Regionals after a 42nd place finish in the CrossFit Open North East Region (Yes, that is out of thousands of participants!). Many of you will join us as we support Coach Drew in Canton, but for those of you that will not be able to make the trip please note that CFR will be CLOSED on those days. The CFR class schedule for the weekend is as follows:

5/25 (Fri) – CLOSED FOR 2012 CF NORTH EAST REGIONALS
5/26 (Sat) – CLOSED FOR 2012 CF NORTH EAST REGIONALS
5/28 (Mon) – CLOSED FOR MEMORIAL DAY

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CFR Happy Hour, June 1st at 7:30PM!

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WOD – 5/23/12

Five rounds for time of:
10 Power cleans (135#/95#)
15 Wall ball shots (20#/14#)

Post time to comments.

CrossFit Rockland Kids RULE!!!!

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2012 CrossFit North East Regionals/Memorial Day Weekend Schedule:

This coming weekend is not only Memorial Day Weekend, but ALSO the 2012 CrossFit North East Regional Event at the Reebok Headquarters in Canton, MA. 

As I am sure everyone has heard by now, our very own Coach Drew QUALIFIED to compete in this years CF Regionals after a 42nd place finish in the CrossFit Open North East Region (Yes, that is out of thousands of participants!). Many of you will join us as we support Coach Drew in Canton, but for those of you that will not be able to make the trip please note that CFR will be CLOSED on those days. The CFR class schedule for the weekend is as follows:

5/25 (Fri) – CLOSED FOR 2012 CF NORTH EAST REGIONALS
5/26 (Sat) – CLOSED FOR 2012 CF NORTH EAST REGIONALS
5/28 (Mon) – CLOSED FOR MEMORIAL DAY

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WOD – 5/22/12

Deadlift
1-1-1-1-1-1-1

Post weight(s) used to comments.

Come out, come out where ever you are!!!

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2012 CrossFit North East Regionals/Memorial Day Weekend Schedule:

This coming weekend is not only Memorial Day Weekend, but ALSO the 2012 CrossFit North East Regional Event at the Reebok Headquarters in Canton, MA. 

As I am sure everyone has heard by now, our very own Coach Drew QUALIFIED to compete in this years CF Regionals after a 42nd place finish in the CrossFit Open North East Region (Yes, that is out of thousands of participants!). Many of you will join us as we support Coach Drew in Canton, but for those of you that will not be able to make the trip please note that CFR will be CLOSED on those days. The CFR class schedule for the weekend is as follows:

5/25 (Fri) – CLOSED FOR 2012 CF NORTH EAST REGIONALS
5/26 (Sat) – CLOSED FOR 2012 CF NORTH EAST REGIONALS
5/28 (Mon) – CLOSED FOR MEMORIAL DAY

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WOD – 5/21/12

“Angie”

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

Post time to comments.

Our Johns overseas…….Hope we see you home soon!

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WOD – 5/19/12

Five rounds for time of:
30 AbMat sit-ups
5 Wall climbs

Post time to comments.

Fred….I know how much you LOVE double-unders, so this ones for you bud!

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CFR Girls Night TONIGHT, 6:30PM at Deb’s House!

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WOD – 5/18/12

For time
200 Double-unders
40 Ring dips
40 Box jumps (24”/20”)
40 Wall balls (20#/14#)

Post time to comments.

 

Guess who gets to do Muscle-Ups next time they are Rx’d!!!!

CONGRATULATIONS to Dr. Russ, Adam and Corey!!!!

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CFR Girls Night this Friday, 6:30PM at Deb’s House!

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WOD – 5/17/12

Take 15 minutes to complete the following:
5 Front Squat at 65% of 1RM
5 Front Squat at 75% of 1RM
5 Front Squat at 85% of 1RM

then…

Complete as many rounds as possible in 15 minutes of:
Run 400m
15 Pull-ups
12 Burpees

Post rounds completed to comments.

We need more nice weather…….Please and Thank You!

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CFR Girls Night this Friday, 6:30PM at Deb’s House!

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WOD – 5/16/12

Shoulder Press
1-1-1

Push Press
3-3-3

Push Jerk
5-5-5

Post weight(s) used to comments.

Look who got to chill out with Chris Spealler this past weekend at their CrossFit Level 1 Certification!!!

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Bill Fortune 5K/10K Run & 5K Walk

I can’t believe it has been a year already, but once again the time has come for me to run a 10K……yeeeeeeeey……This is the ONLY time of year you will see me doing this! Please join me and your friends from CrossFit Rockland on May 20th as we run/walk to support our local Meals on Wheels.

For those of you not familiar, the Meals on Wheels Programs and Services mission is to serve the homebound, seniors & others in Rockland County through a multipurpose agency which focuses on nutritional, recreational and social support programs. CrossFit Rockland will be teaming up again for another Meals On Wheels event later this Summer so stay tuned!

For now, please come and support us at the 2nd Annual Bill Fortune 5K/10K Run and 5K Walk Away Hunger Event at Rockland Lake. Registration details can be found below:

For Runners……Register HERE

For Walkers……Register HERE

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CFR Girls Night this Friday, 6:30PM at Deb’s House!

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WOD – 5/15/12

For time:
Row 500m
50 Pistol squats (alternating legs)
15 Hang power cleans (155#/105#)
Row 250m
40 Pistol squats (alternating legs)
10 Hang power cleans (155#/105#)

Post time to comments.

Trish can levitate…..what super powers do YOU have??

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CFR Girls Night this Friday, 6:30PM at Deb’s House!

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WOD – 5/14/12

Team WOD

Complete as many rounds and reps as possible in 20 minutes of:
15 Overhead squats (75#/53#)
25 Double-unders
10 Pull-ups 

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400 meters with a med ball (20#/14#). Once Partner #2 returns from the run, Partner #1 will grab the med ball and begin their 400 meter run, while Partner #2 continues working wherever Partner #1 left off.

Post number of rounds and reps completed by the team to comments.