This is the WOD that never ends…yes it goes on and on my friend…

Nothing better than getting our affiliate communities together! CF ACT + CF Rockland + GSP Lululemon = kick a** good time…even if we did get kicked out of the store by security!!!!! If you have never done a WOD inside of a mall store, then run to your nearest Lululemon store…gear in hand and lay it down…

Thanks Again to Bill @ CF ACT & Laurie & GSP Lululemon for allowing us to be a part of this event!

WOD – 9/22/10

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

This one will be a “gasser”…HA!

I know some of you might be wondering, “What happens if I skip a WOD at CrossFit Rockland”?
Well now you know! See you tommorrow!!! (Thanks for the pic Lauren L.)

WOD – 9/21/10

Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
95 pound Overhead Squats, 20 reps
1/2 Gasser

Post time to comments.

Death by Burpees

Dave Castro at this weekends Traveling Coaches Series at The Black Box in NYC. Now that we know the madness behind the CF Games, don’t blame us if it influences future programming! Kids…don’t try this at home!

WOD – 9/20/10

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees 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.

WHO said Snatch??

WOD – 9/16/10

Find your 1 rep max Squat Snatch in 7 minutes, then:

For Time:
150 Box Jumps, 24 inch box

Post 1 rep max (Squat Snatch) and time (Box Jumps) to comments.

It’s ladies night at CFR!!!

Congratulations to jD for earning her 1st REAL rip during yesterdays WOD….Nice Job Jackie!!!!

WOD – 9/15/10

“Kelly“

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

We LOVE AMRAPs

Paul after “Helton”

Your mid WOD and all you can think about is just getting this sucker done. You keep trucking along, because that’s what we do, then you realize…it’s the last round!!! Only 5 more, 4, 3, 2, 1…..DONE!! What happens then? Everyone has their own post WOD moment…what’s yours? 

WOD – 9/14/10

Complete as many rounds as possible in 20 min of:
5 Handstand Push-ups
10 Pull-ups
15 Double-unders

Post rounds completed to comments.

A Day Of Remembrance For Our Nation

A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

WOD – 9/11/10

“The Seven“

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post time to comments.