Rockland WOD

News & Updates:
Our 4th Annual CrossFit Rockland Ugly Holiday Sweater Bowling Extravaganza is TOMORROW at 5pm. Hope to see everyone there!

Workout of the Day
“12 Days of CFR”
1 100m Run
2 Thrusters (95#/65#)
3 Kettlebell swings (70#/53#)
4 Handstand push-ups
5 Wallballs (20#/14#)
6 Pull-ups
7 Burpees
8 Deadlifts (95#/65#)
9 Knees-to-elbows
10 Box jumps (24”/20”)
11 Overhead squats (95#/65#)
12 Broad jumps

On the 12th day of Christmas my coaches gave to me……

Oh yes, it’s that time of year again!!! You remember how this one goes, you will perform 1 of the first movement….then 2 of the second movement, back to 1 of the first….then 3 of the third, back to 2 of the second, and 1 of the first….then 4 of the fourth movement, back to 3 of the third, then 2 of the second, and 1 of the first….etc….ALLLLLLLL the way to 12!!!

HAVE FUN!!

Holiday Schedule
Our Thanksgiving Holiday Schedule is as follows:
11/26: Thursday – 9:00am/10:00am (Class Registration Not Required)
11/27: Friday – 9:00am & 4:30pm/5:30pm

Workout of the Day
“I Love Leftovers”
With a partner complete the following for time:
160 Wallballs (20#/14#)
80 Pull-ups
40 Alternating pistol squats
80 Hand release push-ups
160 Double-unders
*This is a tag-team style workout in which only one athlete in the team can be working at a time.

Upcoming Events
Halloween Happy Hour tonight at 7:30pm! Costumes are HIGHLY encouraged!

Workout of the Day
Survive as long as you can for 30 minutes:
Zombie Hiccups (1 min)
Grave Jumps (1 min)
Pumpkin Swings (1 min)
Sasquatch Squats (1 min)
Candy Corn Cal Row (1 min)
Horror Hill Sprint (100m)
*Repeat for a total of 5 lives…

Upcoming Events
“Barbells For Boobs 2015” is this Saturday! To donate and help support our team please CLICK HERE.

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!

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

Workout of the Day
“Heavy Helen”
Three rounds for time:
Run 400m
21 Kettlebell swings (70#/53#)
12 Chest-to-bar pull-ups

Workout of the Day
“Fleisch”
Five rounds for time of:
5 Cleans (185#/135#)
10 Kettlebell swings (70#/53#)
15 Wallballs (20#/14#)

Workout of the Day
“Mountain of Love”
For time:
25 Partner sit-ups
100 Ping-pong box jumps
25 Partner sit-ups
100 Ping-pong burpees
25 Partner sit-ups
50 Partner push-ups

*This is a Partner WOD in which the “couple” will perform 100 ping-pong box jumps (50 each), 100 ping-pong burpees (50 each), and 50 partner push-ups (push-up followed by alternating clap) with 25 partner sit-ups (sit-up with locked legs followed by hand clap) before each movement.

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

2) There will be no Open Gym this Sunday (12/21).

Workout of the Day
“12 Days of CFR”
1 100m Run
2 Thrusters (95#/65#)
3 Kettlebell swings (70#/53#)
4 Handstand push-ups
5 Wallballs (20#/14#)
6 Pull-ups
7 Burpees
8 Deadlifts (95#/65#)
9 Knees-to-elbows
10 Box jumps (24”/20”)
11 Overhead squats (95#/65#)
12 Broad jumps

On the 12th day of Christmas my coaches gave to me……

Oh yes, it’s that time of year again!!! You remember how this one goes, you will perform 1 of the first movement….then 2 of the second movement, back to 1 of the first….then 3 of the third, back to 2 of the second, and 1 of the first….then 4 of the fourth movement, back to 3 of the third, then 2 of the second, and 1 of the first….etc….ALLLLLLLL the way to 12!!!

HAVE FUN!!

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
“I Love Leftovers”
With a partner complete the following for time:
160 Wallballs (20#/14#)
80 Pull-ups
40 Alternating pistol squats
80 Hand release push-ups
160 Double-unders
*This is a tag-team style workout in which only one athlete in the team can be working at a time.