CF Open WOD

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

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
“CrossFit Open 14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie row
50 Toes-to-bars
40 Wallballs (20#/14#)
30 Cleans (135#/95#)
20 Muscle-ups

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

Workout of the Day
“CrossFit Games Open 12.4/13.3”
Complete as many rounds and reps as possible in 12 minutes of:
150 Wallball shots (20#/14#)
90 Double-unders
30 Muscle-ups