Benchmark WOD

News & Updates:
The CrossFit Rockland Holiday Schedule will be as follows:

Christmas Eve: 9:00am, 10:00am & 11:00am classes ONLY
Christmas Day: CLOSED
New Years Eve: 9:00am, 10:00am & 11:00am classes ONLY
New Years Day: CLOSED

Workout of the Day
“The KB Test”
Three rounds of:
30 Kettlebell swings – 1:00 on/1:00 off (53#/35#)
*Every rep under 30 requires you to make up the difference in burpees during rest.

then

“Last Man Standing”
With a continuously running clock do one push press (95#/65#) and one over-the-bar burpee the first minute, two push presses and two over-the-bar burpees the second minute, three push presses and three over-the-bar burpees…… continuing until the last man is standing!

News & Updates:
1) Details for our 3rd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza have been posted on our EVENTS page as well as FaceBook. We hope to see EVERYONE there!!!

2) Our Thanksgiving Holiday Schedule is as follows:
11/27: Thursday – 9:30am/10:30am
11/28: Friday – 9:30am/10:30am & 4:30pm/5:30pm

Workout of the Day
Take 20 minutes to find a 1RM Squat Clean Thruster.

then

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.

Workout of the Day
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
**Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Upcoming Events:
1) CrossFit Rockland Summer BBQ – Saturday, August 9th! CLICK HERE for all the details!

Workout of the Day
“The Ghost”
6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score.

Competitors Class
“The Ghost”
6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score.

EMOM for 10 minutes:
2 Strict Press (no racks)

Announcements:
1) The CrossFit Rockland New Years Holiday Schedule will be as follows:
New Years Eve – 9:00am, 10:00am & 11:00am classes ONLY
New Years Day – CLOSED

2) Our NEXT Whole30 Challenge will run from January 6th – February 4th. Full details have been posted on our EVENTS page!

Workout of the Day
“CrossFit Games Open 13.3”
Complete as many rounds and reps as possible in 12 minutes of:
150 Wallballs (20#/14#)
90 Double-unders
30 Muscle-ups

Announcements:
1) The CrossFit Rockland New Years Holiday Schedule will be as follows:
New Years Eve – 9:00am, 10:00am & 11:00am classes ONLY
New Years Day – CLOSED

2) Our NEXT Whole30 Challenge will run from January 6th – February 4th. Full details have been posted on our EVENTS page!

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).

Announcements:
The Scream N’ Clean Competition at CrossFit Danbury is TOMORROW!! We have teams competing in both scaled and Rx divisions, so come on down and cheer on your fellow CrossFit Rockland athletes! We will remain open for the 9am & 10am classes only. See you there!!

Workout of the Day
“Tabata Something Else”
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats

*In this workout you will complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Announcements:
1) CFR Hoodies are now available for pre-sale! If you would like one, please place your order at the the box by the end of this week!

2) Big or small our goal is to save em ALL! Our annual Barbells For Boobs Fundraiser is THIS Saturday (10/12) at 9:00am. Full details have been posted on our EVENTS page. Register now, spread the word and help save a pair!

Workout of the Day
“CrossFit Games Open Workout 12.2”
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (75#/45#)
30 Snatch (135#/75#)
30 Snatch (165#/100#)
Snatch (210#/120#), as many reps as possible

*This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is the total reps completed in 10 min.

Competitors Class
“CrossFit Games Open Workout 12.2”
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (75#/45#)
30 Snatch (135#/75#)
30 Snatch (165#/100#)
Snatch (210#/120#), as many reps as possible

Rest 5 minutes, then…

???…..

Today we will pay tribute to those lost on September 11th, 2001 with a CrossFit Rockland WOD named “The Towers”. This WOD is done every year at CFR on 9/11 in remembrance of those lost that day.

They remain forever in our hearts…..

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

Workout of the Day
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*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.