New CrossFit Rockland T-Shirt………………..$25
Corona………………………………………………$5
Creating your own shirt to represent your box at the Nyack Street Fair when they don’t have your size……………………………………………PRICELESS
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CFR Ladies Night this Friday!! Contact Coach Deb for Details!
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WOD – 7/18/11
“Fight Gone Bad”
Three rounds of:
Wall-ball (20#/14#)
Sumo deadlift high-pull (75#/55#)
Box Jump (20”/14”)
Push-press (75#/55#)
Row
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 3/11/11.