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  • Home
  • About Us
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    • Unloaded WOD
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  • Schedule
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WOD

HomeAll PostsWOD

December 6, 2018

Posted December 5, 2018 by CrossFit South Kingstown
December 6, 2018

Build to 3 Rep Deadlift Open Workout 11.2 15:00 AMRAP 9 -Deadlifts (95#/135#) (105#/155#) 12 – HRPU 15 – Box Jumps (20/24)

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December 5, 2018

Posted December 4, 2018 by CrossFit South Kingstown
December 5, 2018

10:00 Rope Climb Skill Work (20:00) Time Cap – For Time 400 Meter Run 40 -Ball Slams 20 – Burpees 400 Meter Run 10 – Rope Climbs 400 Meter Run 20 – Burpees 40 – Ball Slams 400 Meter Run Core Finisher 5:00 Planks

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December 4, 2018

Posted December 3, 2018 by CrossFit South Kingstown
December 4, 2018

15:00 – Build to Heavy Squat Clean 12:00 EMOTM 1:00 – 24 Air Squats 2:00 – 16 Wallballs (14#/20#) 3:00 – 8 Hang Squat Cleans (55#/75#) (65#/95#) Cool Down 5:00 – Foam Roll or Slow Pedal

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December 3, 2018

Posted December 2, 2018 by CrossFit South Kingstown
December 3, 2018

10:00 Handstand Walking Practice 3 Rounds For Time 50 – Double Unders 20 – DB Presses (25#/35#) (35#/45#) 50 – Double Unders 30 Sec HS Hold Rest 1:00 3 Rounds 8/10 – Cal Row 20 – Ring Rows 8/10 – Cal Row

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December 2, 2018

Posted December 1, 2018 by CrossFit South Kingstown
December 2, 2018

Rest Day

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December 1, 2018

Posted December 1, 2018 by CrossFit South Kingstown
December 1, 2018

Partner WO 2 Rounds For Time 1 Mile Run 100 Wallballs (14#/20) 100 Burpees Split 1 mile into 400 meters One partner working at time

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November 30, 2018

Posted November 29, 2018 by CrossFit South Kingstown
November 30, 2018

4 Rounds For Time 200 Meter Run 15 – DB Hang Cleans – Power 10 – Push Ups

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CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements.

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