CrossFit Rockford

Monday

"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.

" The Chief "

5 rounds

3 power cleans

6 push ups

9 squats

AMRAP in 3min

Black Friday

"Nate"

2 Mu's

4 HSPU

8 swings

AMRAP in 20Min.

Thursday Turkey Day

WOD Enjoy Thanksgiving!

Wednesday

 

Last Day Of Burpees! Great Job To Everyone who finished or finishing the Burpee Challenge!!!

Tuesday

10-DL 315#

50 -double unders

8- DL

40 double unders

6- DL

30 double unders

4- DL

20 double unders

2- DL

10 double unders

 

Rockford Finest Fire Fighters (Moe,Larry,and Curly)! Thanks Guys keep up the greaty work! 

Monday

The CrossFit Games 2009 Affiliate Cup Challenge

 

Pictured: CrossFit Oakland's winning affiliate team at the 2008 Games.

The CrossFit Games 2009 Affiliate Cup Challenge will start early on Friday, July 10th, 2009. There will be 1-3 team workouts (format to be announced later). The top 5 teams from these days events will then move forward to the Affiliate Cup Finals on Sunday morning, July 12th (prior to the Men's and Women's Top CrossFitter Finals). The winning team on Sunday will then be the 2009 CrossFit Games Top Affiliate.

An Affiliate Team can consist of a minimum of four to a maximum of six. The team needs to have a minimum of two men and two women. You must actively train at the affiliate facility to be part of a team.

All the workouts will be conducted as team workouts with teams of four. Two men and two women will be competing at one time as a team. This will allow team captains or coaches to substitute members prior to an event based on team members' individual strengths and weaknesses.

Workouts and the scoring system for Friday will be announced the week of the event. The workout for Sunday's finals will be announced Saturday night.

Athletes who qualify for the men's and women's individual competition may also be included on an affiliate team. Just understand they will have three days of multiple grueling workouts, and will be competing against others who are only in one event.

We recommend having tryouts and competitions within your affiliate to determine your team of four to six athletes. But that is just a recommendation. All teams are welcome no matter the ability or level of competitor. Scaling will be available on Friday, though it will disqualify you for Sunday.

Registration for teams will be open from June 1-12, 2009, or when all spots fill up (the number of spots for affiliate teams is undetermined at this time). The team registration fee will be $200.

There will be a cash prize and the winner will also get to keep the Affiliate Cup in their gym for the year.

CrossFit Games 2007 Top Affiliate - CrossFit Santa Cruz
CrossFit Games 2008 Top Affiliate - CrossFit Oakland

Sunday

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Saturday

1-1-1-1-1-1

Clean and jerk

Friday

10 burpees

10 box jump

10 wall ball

7 rounds

 

nice handstand ARCOOO!!!!