CrossFit Rockford

Wednesday

"Every Second Counts" DVD is now available

Rocky Mountain Regional Videos

Brandon WOD #3

Krista and Andrea WOD #3

Brandon and Dan WOD #1

WOD 

Deadlift 5-3-3-1-1-1

Tuesday

WOD

Complete as many rounds as possible in 20 minutes

5 Thruster (135/85)

5 Burpee

5 Pull-up

Note: Games competitor loading will be 155/105 with CTB pull-ups

Happy Memorial Day

Thank You to all the men and women present future and past for your service to this great Country

Enjoy this gift in pictures CrossFit Rockford!

WOD

Run 2 miles

Saturday

Thank You to everyone who traveled with us to Colorado just to show support for our Rockford Athletes. I'm not sure we could express how much it meant to us all to hear your cheers and words of encouragement. We also appreciate those cheering from home. I think these pictures pretty much capture the spirit of the weekend!

and we cheered for each other

Friday

Success comes in many forms. At the Regional games WOD #1 (300 lb men/195 lb women Deadlift 8 reps then run 400m for 3 rounds) seemed pretty daunting for a couple of our athletes, but Lynn (prior max 315 lbs) and Kelly (prior max 195) both finished as RX'd and finished very well. Great heart and determination was on display big time.

Kelly WOD #1 video

WOD

3 rounds

10 Sandbag Cleans

100m Sandbag Carry

30 Wall Balls, 20/14

Thursday

Kaleb gets his chest above the bar at Regionals!

WOD

Power Snatch 1-1-1-1-1-1-1

Harrison West

Congratulations Andy and Stacey! Wardrobe courtesy of Mrs. T

WOD

4 rounds for time

400m Run

50 Squats

Tuesday

We will be holding a tryout for the Rockford Affiliate Cup team very soon. If you are interested in competing for a spot check back for details. The CrossFit Games Affiliate Cup Challenge will be held on Friday July 10th in Aromas, CA, one day before the individual competition, Finals will be on Sunday July 12th! Check back for more details.

WOD

Complete as many rounds as possible in 20 minutes

10 Pull-ups

10 HSPU

10 Box Jumps, 24/20

200m run

The Games

Congratulations to our entire CrossFit Rockford team for laying it all on the line at the Rocky Mountain Regional Games! 

Brandon, Krista and Andrea Qualified! They will be representing CrossFit Rockford at the 2009 CrossFit Games in Aromas, CA.

Final Mens results

Final Womens results

Keep checking the Regional Games Photos Link at right for new pictures of the event.

Our team would also like to thank those who came out to Denver to cheer us on, we certainly appreciated the encouragement and support. We also greatly appreciate all the well wishes and support we got from home!

WOD

Men, lift a barbell Ground to Overhead, in any way you wish, for  7000 lbs.

Choose which weight you would like. Your options:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps

Women, lift a barbell Ground to Overhead, in any way they wish, 5000 lbs.

Choose which weight you would like. Your options:

100 x 50 reps
85 x 59 reps
65 x 77 reps
55 x 91 reps

Monday

The Regional Qualifier WOD's for day one have been announced! This weekend our team from Rockford will be putting the finishing touches on their preparation, including recovery. Best of luck to Andrea, Kelly, Kaleb, Krista, Brandon, Dan, Brent, Dawn, Lynn, Annette, Jon, Sue and Elyce.

WOD #1

3 rounds for time

8 Deadlift (men 300 lbs, women 195 lbs)

400 m Run

WOD #2

3 rounds for time

10 Chest to Bar Pull-up

10 Front Squat (men 165 lbs, women 105 lbs)

10 Burpee

CrossFit Rockford will be CLOSED this thursday and friday.