Conditioning/Core

For 10 Minutes on the Minute

Odd- 12/10 Calorie Row

Even 1- Plank Hold

Even 2- Hollow Rocks

Even 3- Oblique Mountain climbers

Even 4- Bicycle Abs

Even 5- Plank-ups

ADV – 15/12

WOD

“Tabata This”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Tabata Interval= 20s work:10s Rest 8x Through

Your score is the sum of the lowest round of each movement

*Olympic Lifting Class 4pm*

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 low hang + 1 full snatch
60%x 1
70%x 1
80%x 1
85%x 2

Strength
5-4-3-2-1 OHS
work up to a 1RM

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

NEED TO CONTACT US?
CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!