Benchmark WOD

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Project Joy – Please help us help those in need this holiday season through People to People & Project Joy! Project Joy provides gifts for families in Rockland County so their children can have a happy holiday. Donations can be board games, books, clothing, toys, sports equipment, musical instruments, or anything else a child would enjoy.

No need to wrap! Just drop off your donation here at CrossFit Rockland by December 6th!

Santa Went Rogue 2018 (Holiday Scavenger Hunt/Party) – Saturday, December 15th at 6:00pm. Details coming soon…

Workout of the Day
“8 Crazy Nights”
Eight rounds for time of:
8 Medicine Ball Cleans (20#/14#)
8 Burpees
8 Wallballs (20#/14#)
8 Box Jumps (24”/20”)
8 Hang Power Cleans (95#/65#)
8 Push Press (95#/65#)
8 Kettlebell Swings (70#/53#)
8 Pull-ups

Workout of the Day
“Fight Gone Bad”
Three rounds of:
Wallballs (20#/14#)
Sumo Deadlift High-pulls (75#/55#)
Box Jumps (24”/20”)
Push Press (75#/55#)
Row (Calories)

In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from where a one-minute break is allowed before repeating. On the call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Workout of the Day
“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds

Rest 4 minutes between rounds.

*In this workout you will increase the weight each round, going for a max load in the final round. There is no time component and you can rest anywhere, at any time except on the ground (even to re-grip).

Workout of the Day
“The Towers”
Two rounds for time of:
9 Deadlifts (315#/225#)
11 Muscle-ups
2001m Run