CrossFit Open WOD 12.4 – TOMORROW

Prayers to the Muscle-up Gods.

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REMINDER…..

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!!!!

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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!

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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.