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Workout Blog

03/31/20

Jane We will be doing our equipment loans and rentals today. Please check your email for your scheduled pick-up time and to reference our Rental and Loan forms. Thank you!...

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03/30/20

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it...

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03/29/20

Xtina Part I. 20min EMOM: Odd: 30 Plank Marches - Bench/Couch Even: 10 Jumping Lunges + 20 High Knees Part II. 10min EMOM: Odd: 10 Bent Over Rows Even: 10...

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03/28/20

Martin Part I. 5 Rounds for Time: 400m Run/Row 10 Dead Lifts 40 Double Unders Post time to comments. Part II. Matty D Abs 5min AMRAP: 5 Crunches 10 Strict...

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03/27/20

We sent out an email to all our members on Thursday, 3/26. If you did not receive it, please email Carlo@crossfittherock.com and we will make sure to send all the...

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03/26/20

Part I. 3 Rounds: 20 Bulgarian Split Squats - 10/Leg 6 Broad Jumps 15 Pike Push-ups Part II. 6 Rounds: 50m Sprint 50m Walking Lunge Rest 3min

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03/25/20

Part I. For Time: 15 Weighted Squats 20 Double Unders 12 Weighted Squats 30 Double Unders 9 Weighted Squats 40 Double Unders 6 Weighted Squats 50 Double Unders 3 Weighted...

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03/24/20

Ali G Part I. 5 Rounds: 800m Run 1min Max Straight Leg Sit-ups 90sec Push-up Plank Rest 1min Score = Total Time & Total Sit-ups Part II. 10min Practice -...

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03/23/20

Matt D Part I. “Cindy” 20min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats Score Rounds + Additional Reps Part II. 4 Rounds: 12 Single Arm Presses (6/arm) 12 Curtsy...

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03/22/20

Pop Part I. For Time: 20 Russian Step-ups (wtd if possible) 75 Double Unders 50 Straight Leg Sit-ups 20 Russian Step-ups 60 Double Unders 40 Straight Leg Sit-ups 20 Russian...

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03/21/20

Kieran's creative at-home setup for Box Jumps.  Hoping everyone is feeling good so far. Thank you for following along on our FB Group "CFTR - AT HOME". Please continue to...

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03/20/20

FDP & Mike P Part I. 14min AMRAP: 10 Pull-ups / Bent Over Rows / Box Dips 10 Weighted Squats 10 Box/Broad Jumps (6'/5') Score Total Reps. Part II. From...

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