CrossFit Open WOD 12.5 – TOMORROW

CrossFit Open WOD 11.5 has been posted…..Pull-ups anyone?



CrossFit Rockland will be hosting the 2012 CrossFit Open WOD 12.5 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!


End Of The 2012 CrossFit Open Bonfire:

Post CrossFit Open Bonfire at the home of Dr. Russ & Mrs. Dr. Russ this Saturday (3/24) at 6:30PM!!!

Bring your favorite Paleo or even NON-Paleo dish and anything else you wish to consume throughout the evening. We will grab some beer on the way, but you can never have enough!

We are looking to get an approximate head count to Dr. Russ as soon as possible, so if you plan on dropping in, please let Drew or any of the other coaches know and we will add you to the list.


WOD – 3/23/12


21-15-9 reps for time of:
Deadlifts (225#/155#)
Handstand push-ups

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