December 6, 2018
Posted December 5, 2018
by CrossFit South Kingstown
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)
Read more December 5, 2018
Posted December 4, 2018
by CrossFit South Kingstown
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
Read moreDecember 4, 2018
Posted December 3, 2018
by CrossFit South Kingstown
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
Read moreDecember 3, 2018
Posted December 2, 2018
by CrossFit South Kingstown
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 1, 2018
Posted December 1, 2018
by CrossFit South Kingstown
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
Read moreNovember 30, 2018
Posted November 29, 2018
by CrossFit South Kingstown
4 Rounds For Time 200 Meter Run 15 – DB Hang Cleans – Power 10 – Push Ups
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