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“Flip the Switch” – Saturday 8-18

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Warm-up

With a partner:

Run 600m  with Medball (switch as necessary)

Then once inside:

P1: 10 Wallballs

P2: Jump Rope

Switch

P1: 10 Kettlebell Swings

P2: Jump Rope

Switch

 

 

Partner WOD!!

3 Rounds

600m Run as a Team

50 Power Snatches (95,65)

60/50 Cal Row

50 Wallballs

150 Double Unders

50 Kettlbell Swings (2,1.5)

The run is performed together as a team. The rest of the reps are partitioned between the partners.

 

Level 2 (1.5,1), (75,55), 75 double unders

Level 1 (1, 0.75), (65,35), 30 Reps, 200 single unders

“Ben The Warrior” – Friday 8-18

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Warm Up

In Teams of 3

P1: 15 Burpees

P2: Good Mornings

P3: Box Jumps w/ Step Down

 

 

Skill

Stone to Shoulder

 

WOD #2 (43 mins)

This workout was created by Shoreline CrossFit in memory of Ben Callahan, a 10-year old boy from their community who passed away tragically. He loved all of the movements in this workout and today we will WOD in his memory.

 

“Ben The Warrior”

In Teams of 3

2 Rounds

 

3 Mins of Max Deadlifts (185, 125)

1 min rest

 

3 Mins of Max Box Jumps (24/20)

1 min rest

 

3 Mins of Max Stone to Shoulder

1 min rest

 

3 Mins of Max Pull Ups

1 min rest

 

5 Mins of Max Burpees

1 min rest

 

The #2 was Ben’s name. The 3 is for the 3 brothers. The 5 is for the family of 5, including parents Dave and Paula.

Perform this workout in teams of 3. One teammate works at a time.

Level 2- 135, 95

Level 1- 95, 65; Medball to Shoulder

“Swacket™️” & Oly – Thursday 8-17

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Warm-up

Partner Up

2 Rounds

P1: 250m Row

P2: Squat Therapy

 

Squat Therapy Video:

https://www.youtube.com/watch?v=wxcyS148kJo

 

 

Accessory

3×10 Challenging Ring Rows

3×10 Banded front squats with light weight (resistance band slightly above the knees)

 

Strength

Squat Clean

3-3-3-3-3

 

WOD (15 min cap)

1000m Row

30 Squat Clean Thrusters (115,75)

1000m Row

 

Level 2- 95,55

Level 1- 75,35

 

Olympic Lifting Class **6:00 Only**

“Future of CrossFit” Tuesday- 8/15

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Welcome our newest Kells member Matthew James VanHaur! Matthew was born early Monday morning, and everyone is doing great! Congrats VanHaur’s!

Warm-up

:40 on/:20 off

  1. Wallballs
  2. Sumo Deadlift High Pull
  3. Box Jumps w/ Step Down
  4. Push Press
  5. Row

Strength

Work up to Max Weight for the Complex:

1 Push-jerk

1 Split Jerk

WOD (25 mins)

Tabata FGB

  1. Wallballs
  2. Sumo Deadlift High Pulls (75,55)
  3. Box Jumps
  4. Push-press
  5. Row

Perform 8 rounds of :20 on/:10 off at one station before rotating to the next exercise. Rest 1 Minute between exercises.

Score = Total Reps

Level 2 – 65,45

Level 1 – 55,35

“Wisdom Sloth” & Oly – Monday 8-14

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Warm-up

Deck O’Cards

 

Accessory

2 Rounds

50’ Banded Side Steps (each way)

50’ Monster Walks (forward and backwards)

 

Strength

Box Squat

3-3-3-3-3

Box Squatting Video:

https://www.youtube.com/watch?v=sKnhIJAsu3M

 

WOD

15-12-9-6-3

Burpee Pull-ups

Front Squats (155,105)

 

Level 3- 135,95

Level 2- 115,75

Level 1- 95,45

 

Olympic Lifting Class **4:00PM Only**

 

“Salad” & Oly – Thursday 8-10

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Warm-up

2 Rounds

18/15 Cal Row

20 Lateral Up & Overs

15 V-Ups

 

 

Accessory

Weighted Lateral Step-ups (24/20)

5 x 5 per leg

 

WOD

60 Calorie Row

30 Burpee Box Jumps (24/20)

30 Toes to Bar

Rest 3 Minutes

40 Calorie Row

20 Burpee Box Jumps

20 Toes to Bar

Rest 2 Minutes

30 Calorie Row

15 Burpee Box Jumps

15 Toes to Bar

 

Level 2- 50-30-20 cals/ 20-15-10 BBJ & T2B

Level 1- 30-20-10 Cals/15-10-5 BBJ & T2b

 

Olympic Lifting Class **6:00 Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
1 pull + 1 low hang snatch+1 mid-hang+1 high hang 1 full snatch
60%x 2
70%x 2
75%x 1
70%x1
65%x1
60%x 2

Strength
3-3-3-3-3 snatch balance
5 snatch grip deadlifts on dashes
Followed by 5 glute-ham raise

“HOVA” Wednesday 8-9

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Warm-up

EMOM 6

  1. 50’ Bear Crawl
  2. 30 Double Unders
  3. 15 Scap Push Ups

Accessory

Shoulder Work

2×20

  1. Bandy Scap Pull Aparts – *shoulders back and down, no shrugging
  2. Shoulder taps*

*Have your partner hold your feet in a plank position or put your feet in low rings

ADV- Handstand shoulder taps

https://www.youtube.com/watch?v=mhmZQJiji4A

Strength

EMOM16

ODD- 3 Power Snatches

Even- 6 Front Rack lunges

ADV- Overhead Lunges

Start at 75% of your max power snatch and climb as able. Keep the weight the same for the power snatches an the lunges

 

WOD

10 Minute Ascending AMRAP

10 Double Unders

3 Overhead Squats (115,75)

20 Double unders

6 Overhead Squats

30 Double Unders

9 Overhead Squats

40 Double Unders

12 Overhead Squats

50 Double Unders

….

 

Level 2 (95,55), Double unders increase by 5

Level 1 (75,35), x2 singles

 

Overhead Squats increase by 3. Double Unders increase by 10.