Happy St. Patrick’s Day!!!!

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

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. To avoid a conflict with the 2012 CrossFit Open Schedule, 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 – 3/17/12

CF OPEN WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20#/14#)
90 Double-unders
30 Muscle-ups

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