CrossFit Open WOD 12.5 & Bonfire TODAY!!!


CrossFit Rockland will be hosting the FINAL WOD (12.5) of the 2012 CrossFit Open 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!



End Of The 2012 CrossFit Open Bonfire TODAY:

Post CrossFit Open Bonfire at the home of Dr. Russ & Mrs. Dr. Russ this TODAY at 6:30PM!!!

Bring your favorite Paleo or even NON-Paleo dish and anything else you wish to consume throughout the evening. We got the beer…..whose got the lighter 🙂

See you there!!!


WOD – 3/24/12


Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters (100#/65#)
3 Chest-to-bar Pull-ups
6 Thrusters (100#/65#)
6 Chest-to-bar Pull-ups
9 Thrusters (100#/65#)
9 Chest-to-bar Pull-ups
12 Thrusters (100#/65#)
12 Chest-to-bar Pull-ups
15 Thrusters (100#/65#)
15 Chest-to-bar Pull-ups
18 Thrusters (100#/65#)
18 Chest-to-bar Pull-ups
21 Thrusters (100#/65#)
21 Chest-to-bar Pull-ups

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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