Reminder.....No Open Gym Sunday

Whoa...that's a lotta pull-ups!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/18/13

Three rounds for time of:
Run 400m
21 Front squats (95#/65#)
12 Ring dips

Post time to comments.

"Tell Your Friends"

 Useful words today from wodwearRX!!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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Kettlebell Kitchen "Tell Your Friends" Raffle:

Want to win $300 in free meals from Kettlebell Kitchen?  They’ve started a raffle to encourage friends to tell friends about their meals.  Get a new customer to place an order between now and May 31, and you'll get a raffle ticket for a chance to win $300 in free meals.  Second and third place winners get $100 and $50 in meals!  Specifics:  When a new customer places an order, they’ll be asked who referred them to KBK.  If they say your name you automatically get a raffle ticket, and the new customer (i.e. your friend) will get one as well.  KBK expects about 10 to 15 new customers, so your chances of winning are very high.

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WOD - 5/17/13

Three rounds for time of:
5 Squats cleans (135#/95#)
5 Squat snatches (135#/95#)

Post time to comments.

SPRINTS!!!

Check out Justin rocking an epic front rack...The future of CrossFit is lookin GOOD!!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/16/13

Ten rounds for time of:
Sprint 200m
Rest 30 seconds

Post time to comments.

Strength/Skill Day......Deadlift

The many quotes of CFR after Monday's WOD!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/15/13

Deadlift
1-10-1-20-1-30

*All sets must be completed unbroken.

Post weights used to comments.

Iron Fist Athletics Is Now Open

Our friends over at Iron Fist Athletics held their Grand Opening this weekend and of course CrossFit Rockland was in the house. If you're ever in the Nanuet area, Iron Fist Athletics is the place to be! So check em out!!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/14/13

Complete three rounds of the following:
Max box jumps in 1 minute
Rest 1 minute

Then,

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

Post time to comments.

The 2013 CrossFit Northeast Regionals Is This Weekend

Nice squat Ralph!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/13/13

For time:
100 Thrusters (95#/65#)

*Complete 3 burpees at the top of each minute.

Post time to comments.

Saturday Shots....Of Wall Balls!!

Friends don't let friends stretch their hip flexors alone!

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WOD - 5/11/13

Three rounds for time of:
Run 800m
50 Wall ball shots (20#/14#)

Post time to comments.

10!

Hi Raf!!

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WOD - 5/10/13

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (225#/155#)
Knees-to-elbows

Post time to comments.

Know Your Bodyweight...

 John rocks his WOD at 6am! When was the last time you started your day with a little CFR??

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WOD - 5/9/13

For time:
21 Bodyweight back squats
800m run
15 Bodyweight back squats
400m run
9 Bodyweight back squats
200m run

Post time to comments.

100 Calorie Pack

Freakin STUD!! Adam R. was the only one to do Hero WOD "Schmalls" as Rx'd last week with (might I add) one of the best times of the day!! Well done sir....WELL DONE!

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WOD - 5/8/13

For time:
100 calorie row
50 Kettlebell swings (53#/35#)
25 Push press (95#/65#)

Post time to comments.

Benchmark WOD.........."Barbara"

This past weekend, Brizz, Jules and myself attended the CrossFit Strongman Certification at BWI CrossFit. We had the pleasure of working with Mike Jenkins and this dude was ENORMOUS!!! The guy is legit...5th place - 2012 Worlds Strongest Man, 8th place the year before, 1st place at the 2012 Arnold Strongman Classic and the list continues (check out Google). The CF Strongman crew knew their stuff, but Mike was super helpful using his experience to help us "normal sized" folks out!

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Before you even ask....

YES!! This ALSO means that CrossFit Rockland will be getting some new toys to play with! BUT...I am not going to ruin the excitement! You will just have to wait and see :)

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WOD - 5/7/13

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to 11/10/12.

CONGRATULATIONS!!!!

The CrossFit Rockland Family has expanded!!! Congratulations to both Nick and Alex Nervegna on their newest addition...Giuliana Rose Nervegna!!! Both mom and dad are doing well and we couldn't be happier for them!!!

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WOD - 5/6/13

Use 20 minutes to find your 1RM Snatch

Then,

Use 20 minutes to find your 1RM Clean

Post results to comments.

"Tabata Something Else"

What's the worst part about "Tabata Something Else? Is it the pull-ups?

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WOD - 5/4/13

"Tabata Something Else"

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.

Post total reps from all 32 intervals to comments.

Compare to 6/9/12.

A Little "Grace" And Then Some...

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WOD - 5/3/13

For time:
30 Clean & Jerks (135#/95#)
Run 1 mile

Post time to comments.

Don't Be Shy!

Hey Oliver...If your gonna deadlift 475# you should probably face the camera!

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WOD - 5/2/13

Complete as many rounds as possible in 8 minutes of:
10 Deadlifts (250#/175#)
Max rep ring dips

*Note the number of ring dips completed for each round.

Post rounds completed to comments.