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ZOOM Class with Court! 8:30am! Warm UP: 2 Rounds :30 Jumping Jacks :30 Scap Push-Ups :30 Push-ups :30 Single Unders / "run in place" :30 of *odd object Deadlift :30 of *odd object russian Swing WOD ("Nate") AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53#) AT HOME…

2020 04 24

“Loose Tooth” – Friday 4/24

By: Mike McGoldrick 0

Warm Up: 3 Rounds: 50' Bear Crawl 50' Bear Crawl in reverse 25' Toe Drag 2 times of :30 Kick up practice 16 Piked Shoulder Taps WOD EMOM 20: Even: 1 Power Snatch + 1 Snatch (Building) Odd: 50' HS Walk AT HOME WOD EMOM 20: Even: 12 Burpees Odd:…

2020 04 23

“Fight Gone Bad” – Thursday 4/23

By: Mike McGoldrick 0

ZOOM Class at 5pm! Demo's at 8am! Warm Up: 3 Rounds 10 Air Squats 10 Light Weight Sumo Deadlifts 5 Step-ups 10 Light Weight Strict Press 200m Run WOD For Max Reps: 3 Rounds: 1:00 Wall Balls (20/14#) 1:00 Sumo Deadlift High Pull (75/55#) 1:00 Box Jumps (20"") 1:00 Push…

2020 04 22

“Capicola” – Wednesday 4/22

By: Mike McGoldrick 0

ZOOM classes at 6am and 5pm! Warm Up: 12 reps of each 2x: Lateral Box Step-ups Unloaded Good Mornings Push-Up + Downward Dog Single Leg Squat to a Box Unloaded Single Leg Deadlift Piked Shoulder Taps Single Leg Step-Up (not kicking off the floor) Empty Bar Stiff Legged Deadlift WOD…

2020 04 21

“Black Hole” – Tuesday 4/21

By: Mike McGoldrick 0

ZOOM 2pm and 5pm // 8am Wod Demo! Warm Up: :20 on :10 off // 2x 1) Inch Worms 2) Jump Jacks 3) Karaoke each direction 4) Bear Crawl forward then backward 5) Skip in place 6) Skip for height 7) High Knees in place 8) Butt Kickers in place…

2020 04 20

“Planting a Garden” – Monday 4/20

By: Mike McGoldrick 0

Warm Up: 2 Rounds Round 1: :30 Scap Push Up :30 Scorpion Stretch :30 Groiner Stretch / Side Round 2: :30 Arm Circles (little) :30 Leg Swings / Side :30 Arm Circles Forward & Backward (big) Round 3: :30 Walking Toe Touch :30 Inchworm + Push-up :30 Deck Squats WOD…

2020 04 19

“Hermit Crab” – Sunday 4/19

By: Mike McGoldrick 0

*At Home Wod Demo's on insta at 8am!* WOD For Time: 75 OH Walking Lunges w/ Plate (45/35#) 25 Push-ups (Left Hand on Plate) 25 Push-ups (Right Hand on Plate) 25 Deadlift (205/135#) 75 Sit-ups 25 Push-ups (Left Hand on Plate) 25 Push-ups (Right Hand on Plate) 25 Deadlift AT…

2020 04 18

“Personal Space” – Saturday 4/18

By: Mike McGoldrick 0

ZOOM Class at 8:30am with Courtney! Warm Up: :30 of each // 2x: Bird Dogs Zombie Kicks Lateral Hops In Place High Knees High Plank Back Pedal Ring Row Kip Swings Lunges in Place Air Squat WOD AMRAP 10: 2-4-6-8-10... Chest-to-Bar Pull-ups* *After each round of chest-to-bar pull-ups complete 4…

2020 04 17

“11.Ham” – Friday 4/17

By: Mike McGoldrick 0

*8am Demos- ZOOM classes at 6am and 5pm!* Warm UP: 8 Min AMRAP: 40 mountain climbers 10 Hops Lt Foot 10 Hops RT Foot 10 Squat Jumps 10 Scap Push-ups STRETCH! WOD AMRAP 10: 30 Double Unders 15 KB Swings (53/35#) AT HOME WOD AMRAP 10 30 Lateral Hop-Back-Overs 15…

2020 04 16

“Head in the Clouds” – Thursday 4/16

By: Mike McGoldrick 0

ZOOM Classes 2pm and 5pm! Warm UP: 2Rounds: -:30 Scorpion Stretch -:30 Jumping Jacks -:30 Skier Jumping Jacks (hands and feet move forward and backward) -:30 Plank to Reach Through to T-Twist Rotation -:30 Deck Squats WOD EMOM 20: 1) :20 L-Sit Hold 2) 18/14 Calorie Row 3) 10 Burpee-to-Target…

2020 04 15

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Kells FREE!

New To CrossFit

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Kells FREE!

New To CrossFit

Experienced CrossFitter