October 21, 2018
Posted October 1, 2018
by CrossFit South Kingstown
5 Rounds For Time 10 – DB Front Squats (15#/30#) (35#/50#) 20 – 20 – DB Deficit Push Ups 30 – AMSU or GHD 400 Meter Run 10:00 – Cool Down Foam Rolling
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Posted September 30, 2018
by CrossFit South Kingstown
10:00 EMOTM 1 – High Hang Power Snatch 2 – Hang Power Snatch Focus on mechanics and path of the bar. Load the bar each minute. 14.1 10:00 AMRAP 30 – Double Unders 15 – Power Snatches (35#/45#) (55#/75#)
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September 29, 2018
Posted September 28, 2018
by CrossFit South Kingstown
Four Tabatas: 20 Seconds On/10 Seconds Rest 8 Rounds of Each Movement KB Swings (26#/35#) (35#/53#) Rest 1:00 before next movement Box Jump Overs (24″/30″) Rest 1:00 Single Arm OH Lunge w/KB (26#/35#) (35#/53#) Alternate arms every...
Read moreSeptember 28, 2018
Posted September 27, 2018
by CrossFit South Kingstown
Front Squat 4×8 2:00 Rest No working set should build past 70% of 1 RM For Time: 15 – Front Squats (65#/95#) (85#/135#) 30 – C2B Pull Ups 15 – Front Squats 30 – T2B 15 – Front Squats 30 – C2B Pull Ups
Read moreSeptember 27, 2018
Posted September 26, 2018
by CrossFit South Kingstown
12:00 – Handstand Skill Pike on the ground Kick up to handstand Wall Walks Walk around the Gym Strict HSPU on box Partner Handstand balancing 15:00 AMRAP 35- Double Unders 8 -Strict HSPU 4/4 -Alt, DB Snatch (25#/45) (50#/75#)
Read moreSeptember 26, 2018
Posted September 25, 2018
by CrossFit South Kingstown
EMOTM – 10:00 Min 1 – Row – Gradual Increase Each Round Min 2 – 3 Burpees over the Bar + 5 Deadlifts Part 1 6 Rounds – Max Effort 30 Sec Max Cal Row 1:00 Rest Part 2 6 Rounds – Steady Effort Unbroken – No...
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