red-island-crossfit

Forging Elite Fitness

WOD 7/23/13

Strength/Skill
Snatch
OH Squat (Over-Head Squat)

WOD
4RFT
20 Single Arm KB Swing; Russian (10 each arm)
15 Wall Ball Sit-Ups
10 Supermans
Farmer Carry with bumper

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WOD 7/22/13

Strength/Skill
Back Squats

WOD
7 min AMRAP
5 Med Ball Cleans
5 V-Ups

2 min rest

5 min AMRAP
7 Pistols
7 HRPU (Hand Release Push Ups)

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WOD 7/20/13

WOD

7RFT
25 min time cap
20 OH Walking Lunges 45/25
10 HSPU (Hand Stand Push Ups)
20 Double Unders (60 singles)
10 T2B (toes to bar)
1 Sled pull down and back. 65/45

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WOD 7/19/13

Strength/Skill
Cleans
KB Clean and Press

WOD
30 KB Clean and Press (15 each arm)
20 ABMAT Sit-Ups
10 Pull-Ups
20 ABMAT Sit-Ups
30 KB Clean and Press (15 each arm)

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WOD 7/18/13

Strength/Skill
SDLHP KB/Barbell
Sumo Dead-Lift High Pull

WOD 21-15-9
SDLHP
Box Jumps

Cash Out
4 Rounds
60 plank holds
30 rest

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WOD 7/17/13

Strength/Skill
Front Squats

WOD
10 min-EMOM (Every Minute On the Minute)
5- Front Squats
3- Over the Barbell Burpees

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WOD 7/16/13

Strength/Skill
Roman Dead-Lifts

WOD
Ladder 1 to 10 to 1
Dead-Lifts
Air Squats (previous CFer Goblet)
Cash out/ Beach Body (what you do at the end of it all)
50 Flutter Kicks 4-count

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WOD 7/15/13

Strength/Skill: Push Series

WOD: 10 Min AMRAP

5 SOH (Should to overhead) – press,push press or push jerk
10 K2E (Knees to elbow)
15 KB (Kettlebell) swings
1 Lateral dash (down and back)

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Now Open!

We will be hosting two FREE classes tomorrow morning! We will be coaching a 9:30 and 10:30AM session. If you’d like to join us just shoot us an email!

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Grand Opening July 2013

Red Island CrossFit is a 5,500 square foot facility located in Smithfield, Rhode Island. RICF will be offering performance coaching from beginners to elite athletes who are looking to enhance their fitness program.

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