CF Open WOD

Gym News & Events
2016 CrossFit Open – To run the CrossFit Open workouts more efficiently we will be implementing the following changes for the remainder of the competition. For the next 2 weeks, our Saturday schedule will be as follows:
8:00AM – Regular WOD class (Only for those NOT registered for the CF Open)
9:00AM – CF Open (Only for those registered through HQ for the CF Open)
10:00AM – CF Open (Only for those registered through HQ for the CF Open)

CrossFit Open – Week 4
“CrossFit Open 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225#/155#)
55 Wallballs (20#/14#)
55 Calorie row
55 Handstand push-ups

Gym News & Events
2016 CrossFit Open – To run the CrossFit Open workouts more efficiently we will be implementing the following changes for the remainder of the competition. For the next 3 weeks, our Saturday schedule will be as follows:
8:00AM – Regular WOD class (Only for those NOT registered for the CF Open)
9:00AM – CF Open (Only for those registered through HQ for the CF Open)
10:00AM – CF Open (Only for those registered through HQ for the CF Open)

CrossFit Open – Week 3
“CrossFit Open 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 Power snatches (75#/55#)
3 Bar muscle-ups

CrossFit Open – Week 2
“CrossFit Open 16.2”
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes-to-bars
50 Double-unders
15 Squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Schedule Update
All CrossFit Kids classes have been cancelled today.

Workout of the Day
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Plate overhead walking lunges (45#/25#)
8 Burpees to plate
25-ft. Plate overhead walking lunges (45#/25#)
8 Chest-to-bar pull-ups

CrossFit Open – Week 1
“CrossFit Open 16.1”
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Barbell overhead walking lunges (95#/65#)
8 Bar facing burpees
25-ft. Barbell overhead walking lunges (95#/65#)
8 Chest-to-bar pull-ups

GYM NEWS
2016 CrossFit Open – Registration for the 2016 CrossFit Open closes on 2/27. If you would like to participate this year please register through CrossFit HQ and make sure you select CrossFit Rockland as your affiliate. We are asking all Rx athletes participating this year to complete the CrossFit Judges Course. Workouts will be held every Saturday for each of the 5 weeks during our normal Saturday classes, with an additional class added (for 5 weeks only). Class times are 8:00am, 9:00am & 10:00am. Registration will be required for all athletes working out on Saturday regardless of participation in the CF Open through HQ or not. Movement standards will be announced at the start of each class and heats within each class will be created as needed.

Workout of the Day
“CF Open 15.1”
Complete as many rounds and reps as possible in 9 minutes:
15 Toes-to-bar
10 Deadlifts (115#/75#)
5 Snatches (115#/75#)

GYM NEWS
2016 CrossFit Open – Registration for the 2016 CrossFit Open closes on 2/27. If you would like to participate this year please register through CrossFit HQ and make sure you select CrossFit Rockland as your affiliate. We are asking all Rx athletes participating this year to complete the CrossFit Judges Course. Workouts will be held every Saturday for each of the 5 weeks during our normal Saturday classes, with an additional class added (for 5 weeks only). Class times are 8:00am, 9:00am & 10:00am. Registration will be required for all athletes working out on Saturday regardless of participation in the CF Open through HQ or not. Movement standards will be announced at the start of each class and heats within each class will be created as needed.

Workout of the Day
“CF Open 14.4”
Complete as many rounds and reps as possible in 14 minutes:
60 Calorie row
50 Toes-to-bar
40 Wallballs (20#/14#)
30 Cleans (135#/95#)
20 Muscle-ups

GYM NEWS
9:30AM Class – Starting on 2/15 we will move the 9:00AM class to 9:30AM. This change only affects WEEKDAY classes. Our Saturday schedule will not be affected by this change.

2016 CrossFit Open – Registration for the 2016 CrossFit Open closes on 2/27. If you would like to participate this year please register through CrossFit HQ and make sure you select CrossFit Rockland as your affiliate. We are asking all Rx athletes participating this year to complete the CrossFit Judges Course. Workouts will be held every Saturday for each of the 5 weeks during our normal Saturday classes, with an additional class added (for 5 weeks only). Class times are 8:00am, 9:00am & 10:00am. Registration will be required for all athletes working out on Saturday regardless of participation in the CF Open through HQ or not. Movement standards will be announced at the start of each class and heats within each class will be created as needed.

Workout of the Day
“CF Open 13.2”
Complete as many rounds and reps as possible in 10 minutes:
5 Shoulder to overhead (115#/75#)
10 Deadlifts (115#/75#)
15 Box jumps (24”/20”)

GYM NEWS
9:30AM Class – Starting on 2/15 we will move the 9:00AM class to 9:30AM. This change only affects WEEKDAY classes. Our Saturday schedule will not be affected by this change.

Workout of the Day
“CrossFit Open 12.4”
Complete as many reps as possible in 12 minutes:
150 Wallballs (20#/14#)
90 Double-unders
30 Muscle-ups

GYM NEWS
SNOW BRAWL 2016 – Come watch your fellow athletes compete this Saturday and see who takes home The Golden Snowman!! For those competing – Athlete check-in starts at 8:30AM.

Workout of the Day
“CrossFit Open 11.2”
Complete as many rounds as possible in 15 minutes of:
9 Deadlifts (155#/105#)
12 Push-ups
15 Box jumps (24”/20”)

News & Updates:
Our 4th Annual CrossFit Rockland Ugly Holiday Sweater Bowling Extravaganza has been booked for Saturday, December 19th at 5pm. Additional details have been posted on our EVENTS page or you can just CLICK HERE. Hope to see EVERYONE there!!!

Workout of the Day
“CrossFit Open 15.1”
Complete as many rounds as possible in 9 minutes of:
15 Toes-to-bar
10 Deadlifts (115#/75#)
5 Snatches (115#/75#)