Daily WOD

CrossFit Open WOD 12.3 at CrossFit Rockland!

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There is only TWO more WODs left in the 2012 CrossFit Open Season and we thought it would be a good idea to have some food and drinks after the last WOD (12.5) on Saturday, 3/24. As usual, nothing to fancy…..just some food, beer and good times!!

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WOD – 3/12/12

For time:
25 Deadlifts (225#/155#)
50 Pull-ups
25 Deadlifts (225#/155#)

Post time to comments.

Compare to 8/19/11.

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CrossFit Rockland is hosting the 2012 CrossFit Open WOD 12.3 TODAY!!!

Both the 9AM & 10AM classes are for UNREGISTERED athletes and will offer either scaled versions of the CF Open WOD or allow athletes to do the CF Open WOD in a non-competition environment.

For all REGISTERED CrossFit Open Competitors heats will run from 11:30AM until everyone has finished. Please be ON TIME as we will PROMPTLY start going over the Judging Standards and Heat Details at 11:30AM!

GOOD LUCK EVERYONE!!!

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WOD – 3/10/12

CF OPEN WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24″/20″)
12 Push press (115#/75#)
9 Toes-to-bar

Post score to comments.

Who’s ready for box jumps tomorrow??

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REMINDER…..

CrossFit Rockland will be hosting the 2012 CrossFit Open WOD 12.3 tomorrow.

Both the 9AM & 10AM classes are for UNREGISTERED athletes and will offer either scaled versions of the CF Open WOD or allow athletes to do the CF Open WOD in a non-competition environment.

For all REGISTERED CrossFit Open Competitors heats will run from 11:30AM until everyone has finished.

Please be ON TIME as we will PROMPTLY start going over the Judging Standards and Heat Details at 11:30AM! It will help to watch the official standards video published by CrossFit HQ beforehand. Don’t worry it will be included with the post for tomorrow! See you then!!!

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WOD – 3/9/12

Take 20 minutes to find your 3RM Bench press

then…

Three rounds for time of:
10 Chest-to-bar pull-ups
20 Kettlebell swings (53#/35#)
30 Overhead walking lunges (45#/25#)

Post results to comments.

Tiberius meets CF Open WOD 12.2.

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WOD – 3/8/12

For time:
50 AbMat Sit-ups
10 Muscle-ups
40 AbMat Sit-ups
8 Muscle-ups
30 AbMat Sit-ups
6 Muscle-ups
20 AbMat Sit-ups
4 Muscle-ups
10 AbMat Sit-ups
2 Muscle-ups

Post time to comments.

Compare to 10/13/10.

Yeah Trish!!

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WOD – 3/7/12

“Rum Runner”

For time:
1000m Run
250m Row
Rest 1 min

800m Run
250m Row
Rest 1 min

600m Run
250m Row
Rest 1 min

400m Run
250m Row
Rest 1 min

200m Run
250m Row

Post time to comments.

Here I come to save the daaaaaaaaay!!

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WOD – 3/6/12

Overhead squat
3-3-3-3-3

Post weight(s) used to comments.

The CrossFit Rockland Team gets their business ready for CF Open WOD 12.2.

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REMINDER…..

The March On-Ramp Class Begins Tonight at 7:30PM. Please be sure to bring some water and be on time. Good Luck 🙂

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WOD – 3/5/12

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 Push press (75#/45#)
150 Double-unders

Post time to comments.

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CrossFit Rockland is hosting the 2012 CrossFit Open WOD 12.2 TODAY!!!

Both the 9AM & 10AM classes are for UNREGISTERED athletes and will offer either scaled versions of the CF Open WOD or allow athletes to do the CF Open WOD in a non-competition environment.

For all REGISTERED CrossFit Open Competitors heats will run from 11:30AM until everyone has finished. Please be ON TIME as we will PROMPTLY start going over the Judging Standards and Heat Details at 11:30AM!

GOOD LUCK EVERYONE!!!

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WOD – 3/3/12

CF OPEN WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (75#/45#)
30 Snatch (135#/75#)
30 Snatch (165#/100#)
Max Rep Snatch (210#/120#)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is the total reps completed in 10min.

Post score to comments.

Coach Drew is ready to get his Snatch on tomorrow!

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REMINDER…..

CrossFit Rockland will be hosting the 2012 CrossFit Open WOD 12.2 tomorrow.

Both the 9AM & 10AM classes are for UNREGISTERED athletes and will offer either scaled versions of the CF Open WOD or allow athletes to do the CF Open WOD in a non-competition environment.

For all REGISTERED CrossFit Open Competitors heats will run from 11:30AM until everyone has finished.

Please be ON TIME as we will PROMPTLY start going over the Judging Standards and Heat Details at 11:30AM!

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WOD – 3/2/12

21-15-9 reps for time of:
Overhead squat (115#/75#)
Ring push-ups

Post time to comments.

Fred getting his squat on during “Chelsea”.

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The question of “Supplementation” comes to our attention a lot especially when folks first start trying CrossFit. Now everyone is different, but we stand by the notion that high quality foods will always provide the solid basis you need. HOWEVER, the need for supplementation IS warranted in certain situations…example Fish Oil or Probiotics….and is also sometimes necessary for those folks that have certain food allergies or restrictions which does not allow for a source of specific nutrients.

I think by now you know, we would never push anything on you (well other than mobility), and our only goal is to provide you with the research we have found to help you make the best choice for YOUR body. Problem with supplements is that they are not very regulated and make ridiculous claims. So you need to have your wits about you when going that route. As a place to start our friends at Whole9 have put together a handy list to help steer you through the BS. As always, we are here for you, so if your confused just ASK!

The Whole9 Supplement Evaluation Checklist 

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WOD – 3/1/12

21-15-9 reps for time of:
Power clean (115#/75#)
Thruster (115#75#)

Post time to comments.