Happy St. Patrick’s Day!!!!


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!



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!


WOD – 3/17/12


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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