WOD – 6.20.13


We have a set cap on all classes of 15 athletes. This is done so we can ensure every athlete gets the full CrossFit Rockland experience. We have been flexible with this rule in the past, but effective immediately, all class caps will be strictly enforced. This means if you are not registered for class and the class cap has already been reached, you will not be allowed to WOD regardless if you show up or not. So please register for each class you plan to attend so we can all stay friends…lol!

While we are on the topic, it would also be SUPER cool if some of our college studs (aka…CrossFit U) could attend some of the 10:30 sessions which we added just for you. Of course this is only if you have a flexible schedule during your summer break. I know this would allow some of the working class to hit the 9:30 and make them very happy.

There are some “things” going on behind the scenes which will make a lot of this a mute point…but you’ll just have to wait and see 🙂

Workout of the Day
For time:
10 Muscle-ups
15 Handstand push-ups
20 Power cleans (155#/105#)
Run 400m

Competitors Class
3 Position Clean (Hi-Hang, Hang, Floor) – 5×1 (AHAP)
*Rest 60-90 seconds between attempts.

DB seesaw press – 2×10 reps each arm (AHAP)

Complete as many rounds as possible in 8 minutes of:
100m Sled Push (135#/95#)
*Does not include weight of the sled.

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