CrossFit Open WOD 12.4 – TOMORROW

Prayers to the Muscle-up Gods.



CrossFit Rockland will be hosting the 2012 CrossFit Open WOD 12.4 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!

Good Luck!!!!


St. Patrick’s Day WOD

As most of you know, CrossFit Rockland does the Hero WOD “Murph” every St. Patrick’s Day. With St. Patty’s falling on a Saturday this year it conflicts with the 2012 CrossFit Open Schedule. Now although I am down for doing Open WOD 12.4, resting for a bit, and then giving “Murph” a go, it is by far a TERRIBLE idea! So we will be doing “Murph” on Monday in honor of Lt. Michael Murphy.

Wear your GREEN and get ready to go….RAIN OR SHINE!


WOD – 3/16/12

Complete as many rounds as possible in 20 minutes of:
15 Box jumps (24”/20”)
5 Muscle ups
30 Double-unders

Post number of rounds completed to comments.