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WOD – 1/16/12
Five rounds for time of:
5 Power cleans
12 Hand-release push-ups
15 Wallballs (20#/14#)
Post time and weight used for the power cleans to comments.
“Suck Less Clinic” – Clean & Jerk Edition TODAY
Another GOOD day!
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WOD – 1/14/12
Complete as many rounds as possible in 20 minutes of:
18 Box jumps (24”/20”)
15 Toes-to-bar
12 Pull-ups
Post rounds completed to comments.
Muscle-Up Drills
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CFR “Suck Less Clinic” – Clean & Jerk Edition TOMORROW from 11AM-4PM.
For more information or to find out how to register click HERE.
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WOD – 1/13/12
Take 20 minutes to work on muscle-up transition exercises.
then,
Five rounds for time of:
5 Deadlifts (275#/195#)
10 Ring push-ups
Post time to comments.
Thursday
The 6AM class rollin out their bits.
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WOD – 1/12/12
For time:
Run 800 meters
30 Overhead squats (135#/95#)
Run 800 meters
Post time to comments.
Window Of Success
Monthly PR’s Go HERE!
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WOD – 1/11/12
Part 1
Two rounds of:
Max handstand push-ups in 1 minute
Rest 45 seconds
Max box jumps in 1 minute
Rest 45 seconds
Max squats in 1 minute
Rest 45 seconds
Part 2
21-15-9 reps for time of:
Hang power cleans (115#/85#)
Ring dips
Post results to comments.
Meet Mr. Pink……..JUNIOR!!!!!
CONGRATULATIONS to Mr. Pink (Tim) and his wife Melissa as they welcomed Kristian Timothy Waples into the world this past weekend!! We wish you guys a lifetime of health and happiness! Hopefully we will see the Waples Family SOON!!!!!
I must say, you guys make some good looking kids…..he is PERFECT!!!!!
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WOD – 1/10/12
Shoulder Press
1-1-1
Push Press
3-3-3
Push Jerk
5-5-5
Post results to comments.
January On-Ramp Starts TONIGHT at 7:30PM
The December 2011 On-Ramp Class (from left to right): Rory, Mike, Sean, and Bob.
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WOD – 1/9/12
*Partner WOD*
Complete as many rounds as possible in 12 minutes of:
Row 250m
Squats
* In this workout, Partner #1 will row 250 meters while Partner #2 performs as many squats as possible until Partner #1 finishes the row. Partners will then switch. As Partner #2 rows 250 meters, Partner #1 will pick up where Partner #2 left off on the squats. This rotation will continue until the 12 minutes expire. Both squat count and row meters are CONTINUOUS.
Score is the total number of meters rowed plus the total number of squats completed.
Post score to comments.
One Last Girl For The Week!
The King and his throne!
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WOD – 1/7/12
“Eva”
Five rounds for time of:
Run 800 meters
30 Kettlebell swings (70#/53#)
30 Pull-ups
Post time to comments.
Compare to 8/13/11.
The 2012 CrossFit Open Announced!!!!
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The 2012 CrossFit Games season is upon us as CrossFit HQ has announced the start of the 2012 CrossFit Open on Febuary 22, 2012!
CrossFit Rockland will again be one of the registered CrossFit Affiliates to host all 5 weeks of the CrossFit Open. This year we will be doing things a little differently as we are encouraging MANY more athletes to participate! So here is the deal….
We understand that formal competition is not everyone’s thing, so to accommodate everyone, both the 9AM & 10AM classes will be used to 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.
We want EVERYONE to participate in these activities in one way or another. Even if you come in for one of the early sessions and do not compete, stick around, cheer and show your support for our competitors!! We need to show them some love as they tackle the challenge and represent CrossFit Rockland!
If you would like to COMPETE in the 2012 CrossFit Open, Registration OPENS ON FEBRUARY 1, 2012! Registration can be completed via the CrossFit Games website, but we will also have a link available through our events section once it goes live.
We will be looking for a few volunteers and judges to help us with the event. So if you think you are up to the challenge, please send me an email (rob@crossfitrockland.com) and I will go over the details.
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WOD – 1/6/12
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments.
Compare to 8/25/11.
New Year = NEW HOURS!!!
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GOOD NEWS….You asked and we answered!!!
Effective immediately CrossFit Rockland will now also offer a 7:30PM class on Tuesday & Thursday nights!
That’s right….now you have NO Excuses 😉
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BAD NEWS….Do you remember our little “Backwards Fran” experiment from last week? I bet you do! Well now it’s time to test it against the control! Yup, that means “Fran” again! YEYYYYYY!!!!!!
Don’t forget to post your comparison to comments or we might just have to do this again! LOL!
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WOD – 1/5/12
“Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Pull-ups
Post time to comments.
Compare to 12/29/11.