CrossFit Rockford

Open WOD 12.1

Open Registration and 12.1 score submission Deadline is Sunday at 7pm.

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

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Movement Standards

Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

New

We now offer a link to shop for everything CrossFit. From apparrel to Reebok Weightlifting shoes (pictured below). Just click the link on the right in you are there!

WOD

On the minute perform 7 hand release push-ups followed by max rep Power Clean 

Men 165

Women 115

Happy New Year

World Record for Largest Street Art Ever, Reebok Crossfit

What a great finish to 2011! Be safe and Have a Great New Year!

"Inside CrossFit Training Craze", ESPN Front Row

New Years Weekend Hours:

Friday 5am-1pm

Saturday 8am-10am

Monday: 8am-12pm

WOD

10 minute AMRAP

1 PC Heavy!

3 burpee

Tuesday

A New Year is just around the corner. What a great time to reflect on what has been accomplished and reset for what is yet to come. Turning the calendar is just another day for most since we are comitted to fitness year round and we continue the journey to fulfilling our potential as athletes and coaches. One thing is for sure, a year from now we will continue to be amazed we are better, stronger, faster and fitter. Even more importantly, another year of enduring and conquering the challenges and goals we set for ourselves makes us better at life and all it's surprises. Keep up the good work everyone, we are proud of all of you!

For time

10 Muscle Ups

100 Push Press, 75/55

1000m Row

Welcome Back Lucas! It's great to have you training with us this week!

12 Days of Christmas

"12 Days of Christmas" WOD 

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This is performed like the song 1, 2-1, 3-2-1,4-3-2-1 etc

MERRY CHRISTMAS from all of us at CrossFit Rockford!

 

Merry Christmas

12 days of Christmas WOD starts Friday! Our hours this week are unchanged. Monday Dec 26th we will be open from 8am-noon!

 

Kendrick Farris is an American lifter in the 85kg weight Class. He currently holds the American record in the Clean and Jerk with 202kg, in the video he narrowly missed the jerk at 218kg. 218kg is the current world record. How awesome will it be to cheer on an American Lifter in the Olympics!

WOD

1 Clean and Jerk (Heavy)

5 Pull-up

10 Push-up

15 Squat

10 rounds for time and Load