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“Skinny Cindy” – Wednesday 11-22

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Warm-up

EMOM 6

  1. 15/12 Cal Row or 12/10 Cal Bike
  2. 1 Round Strict Cindy

 

L1 – 3-6-9 Reps

 

Partner Warmup

P1: 10 Deadlifts w/light weight

P2: Bandy Goodmornings

Switch

P1: 10 Deadlifts w/ light weight

P2: 10 Bandy Pull aparts

 

Strength

EMOM16

Odd- Deadlift 2 Reps @85-90%

Even- 10 Bandy pull aparts- practicing scapular retraction

 

WOD (20 minute cap)

50/40 Cal Row

10 Rounds of Cindy

5 Pull-ups

10 Push-ups

15 Squats

50/40 Cal Row

*Sub 40/30 Cal Bike

 

Level 2- 7 Rounds

Level 1- 5 Rounds

ADV – 20/10lb vest

 

EXTRA WORK

EMOM14

Odd- 2 Front Squats with full pause @85%

Even- 5 strct toes to bar or 30s L-sit

“Powerful Thrusts” – Tuesday 11-21

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Thanksgiving  Week Schedule!

Wednesday 11/22 – Regular Schedule

Thursday 11/23 – 9AM only. Happy Turkey Day!

Friday 11/24 –8:30AM, 9:30AM

Saturday 11/24 – Regular Schedule

 

Warm-up

3 Rounds

Run 200m

5 Front Squat

5 Push Press

10 Thrusters

*Start with empty barbell, add some weight each round.

 

 

Banded hip/hamstring & tricep stretching at pull up structure

 

WOD

1200m Run

Max Effort Thrusters (95,65)

Rest 2 Minutes

800m Run

Max Effort Thrusters (115,80)

Rest 2 Minutes

600m Run

Max Effort Thrusters (135,95)

 

Level 2- (-20/-15lbs)

Level 1- (-30/-30)

 

Coaches Tip – take a second before you pick up the bar and get the biggest set possible each time.

 

Score= time and total thrusters. You can only rest in the front rack for the max effort set.

 

Extra Work

10 Minute AMRAP

25ft RA DB Overhead Lunge (50,35)

5/3 Strict Muscle-ups

25ft LA DB overhead lunge (50,35)

3 Stone to shoulder (135,95)

“Shakes Peterson” & Oly – Monday 11-20

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Warm-up

EMOM 8

  1. 12 Kettlebell Step Ups
  2. 12 Burpees
  3. 12 Kettlebell Swings
  4. 12 Box Jumps w/ Step Down

 

Strength

Every Minute on the Minute

Power Clean and Push-Jerk

 

Minutes 1-4- 3 Reps @75-80%

Minutes 5-8- 2 Reps @80-85%

Minutes 9-12 1 Rep @85-90%

 

WOD

12 Minute AMRAP

10 Hang Cleans (135,95)

10 Box Jumps

10 Kettlebell Swings (2,1.5)

10 Burpees

 

ADV – (155, 105)

L1 – (65, 35)

 

Extra Work

3 Rounds

30/25 Calorie Bike

Max effort Strict Handstand Push-ups

Rest 2 Minutes

 

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

CrossFit Southie Benchmark: “Patilac” – Saturday 11/18

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Warm-up

Partner up – 1x through

A: Row 250m

B: 200m run – then switch

 

WOD 1 (15 minute cap)

“Patilac”

40/30 Chest to Bar Pull-ups

75 Double Unders

50/40 Calorie Row

75 Double Unders

40/30 Toes to Bar

*If you are too sore from the pull-ups yesterday, complete 40/30 push-ups in place of the pull-ups

WOD 2

1000m Row

30 Back Squats (185,125)

1000m  Row

L3 – (135/95)

L2 – (115/80)

L1 – (65/35)

“Snoochie” – Friday 11-17

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Warm-up

Death by Burpee Pull Ups on :30

1st :30 interval – 1 Burpee Pull Up

2nd Interval – 2 Burpee Pull Ups

3rd Interval – 3 Burpee Pull Ups

…Continue until unable to complete prescribed number within interval.

 

 

Accessory

3×10

Banded Pull-aparts

Scap Push-ups

 

Strength

Overhead Squat

5-5-5-5-5

 

WOD

21-15-9

Power Snatches (115,75)

Burpee Pull-ups

 

Level 3- (95,65)

Level 2- (75,50)

Level 1- (55,35)

 

*Coaches Note* – pick a weight you can do at least 5-10 off the bat

 

EXTRA WORK

100ft Handstand Walk

75 cal bike

100ft Handstand Walk

75 cal bike

100ft Handstand Walk

 

Scale to 50ft or 25ft depending on your proficiency

“Double McRib” & Oly – Thursday 11-16

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Warm-up

1 minute work/ :20 rest

  1. Row
  2. Wallballs
  3. Strict Toes to Bar
  4. Box Jumps w/ Step Down

 

Strength

Thruster

10-8-6-4-2

-Between sets complete weighted lateral step-ups 10-8-6-4-2 each leg

 

*Coaches note* – all sets should be heavy and challenging for the thruster. Warm up well and then strap some serious weight on the bar for a heavy 10. Record your weight for your 10 and your 2 at the board.

 

WOD (20 mins)

Tabata Stations

20s Work:10s Rest

  1. Row
  2. Wallballs
  3. Toes to Bar
  4. Box Jumps

Rest 1 minute between stations.

*Your score is the sum of the lowest round for each exercise.

 

Olympic Lifting Class **6:00PM Only**

Warm up
All in split jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

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

Strength
6×3
5 second pause f. squats
@ 75% of 1 RM
3 clean deadlifts @ 100% on dashes
Followed by 5 sotts press

Clean
1 pull+ 1 clean + 1 jerk
70%x 3
75%x 3
85%x 3

“Leon” – Wednesday 11-15

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Okaaayyyyyy so we worked through some kinks with the gear link, and many more of you were able to access the Google doc today. If you tried it and were asked for permission, please try again and you should be good to go:

https://docs.google.com/spreadsheets/d/1QYeKVSkoiCpy5Wl1fKfynI6fLdA8DSdXKCjc-jIA0ko/edit?ts=5a01d40d#gid=1089454579

If not, please email Lisa (lmkenney30@aol.com) and she can help you. Thanks!

Warm-up

In 2 minutes

Run 200m

AMRAP Push Ups

Rest 1 minute

In 2 minutes

Run 200m

AMRAP Pull to Stand

 

Skill

Rope Climb

 

WOD

4 Rounds

600m Run

3 Rope Climbs*

30 Push-ups

15 Power Cleans (135,95)

Rest 2 Minutes

*You may sub TWO wall climbs for one rope climb at any time for Rx. For example, you can skip rope climbs in a given round and do six wall climbs…you can do two rope climbs and two wall climbs, etc.

 

Level 2- (115,75), 1 rope climb or 2 wall climbs, 10 Cleans, 20 Push-ups

Level 1- (95,45), 10 Cleans, 15 Push-ups,

ADV- 15 Strict Handstand Push-ups

Paint Party, Holiday Party, Gear Party, Comp Party & KB Party!

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Ok kids…some good stuff coming up. Right to it:

1) Kells Gear

Remember that the absolute cutoff to order your CFK swag is this Thursday, November 16th! The order will be placed first thing on Friday morning, so if you interested please enter your order here:

https://docs.google.com/spreadsheets/d/1QYeKVSkoiCpy5Wl1fKfynI6fLdA8DSdXKCjc-jIA0ko/edit?ts=5a01d40d#gid=1089454579

There was an initial issue with the the link that is fixed now, so you are good to go. There will be no extras ordered, so if you are a member, owner, coach, friend, supporter or watcher of CFK and you want some gear, you need to use this link.

 

2) Painting!

Due to a utility snafuuuuuuuu, we had to postpone the Paint Party at the new space. It has now been moved to THIS SATURDAY, November 18th. For all of you who volunteered, THANK YOU! And hopefully you can make it this weekend. And for anyone else who might now be able to make it, shoot me a note and let me know…we’d love to have you. Kickoff will be at noon on Saturday.

 

3) CrossFit Kells Bi-Annual Competition and Holiday Party

…is on the books!! Saturday, December 16th, we will be having our annual Holiday Party and Bi-Annual in-house competition. This competition is team based, and is for absolutely EVERYONE (no matter if you have been CrossFitting for 1 month or 5 years). There will be a new, fun twist to the comp this year, so stay tuned for details.

And as always, we will be having our Yankee Swap/Holiday/Festivus activities that evening. And thanks to our Shiny New CFK Event Coordination Club (aka Laura F and Lauren D), we’ll have some extra special treats to go along with the festivities (lord help us).

Mark your calendars!!!

 

4) KettleBell Club

Below is the latest list for CFK’s KettleBell Club. We have another winner this month….

Rachel L!!! The NEWLY ENGAGED Rachel L. came to CFK just over a year ago, and was instantly a staple of the 7PM class. Her progress has been so fun to watch, particularly after seeing her crush her recent competition at CrossFit SANE. Rachel, thank you for the dedicated example that you set! And congratulations on your engagement! Operation Wedding Day Gunshow to commence in 3-2-1…

And congrats to all on the list below. We are a mere couple of months away from inducing the first ever CFK Founders Club class…we can’t wait!

12 months
Rachel L.

11 Months
Dr. Drizzle

10 months
Petey Franchise
Lynn
Hoban 1
Ros (Founder’s Club)
Doc (Fonder’s Club)

9 months
Laura Mac (Founder’s Club)

 

8 months
Brendan
Carmen
Jenny Jax
Jen Maser (Founder’s Club)

7 Months
Steph Mac
Laura F.
Shorty Spice (Founder’s Club)

 

5 months
Matt O.
Kimbo Slice (Founder’s Club)

3 Months
Melissa H.
J. Hecker
Paula Z.

Great job everyone! See you at the gym…

-Mike

“Chainsaw” – Tuesday 11-4

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CFK – you will notice that we will be posting Extra Work on some days. We have a number of athletes looking to work on weaknesses, or simply to get more work in during open gym. This Extra Work is merely a suggestion of something that you can do on an extra day.

The caveat as always: Listen to your body. This extra work is not a suggestion to overtrain – it is there for additional training if you would like and are ready for some. Additionally, if you need extra rest…REST! Recovery is just as important.

 

Warm-up

EMOM 9

  1. 12/10 Calorie Row
  2. 5 Kneeling Cross Chops each way
  3. 12 Goblet Lunges

 

KB Shoulder Stability

-Windmill

-Arm-Bar Stretch

 

Strength

Push-press

3-3-3-3-3

 

WOD (15 Minutes)

100/80 Calorie Row

80 Kettlebell Lunges (2,1.5)

60 Kettlebell Swings (2,1.5)

 

Level 2- (1.5,1)

Level 1- (1,0.75)

 

 

Extra Work

EMOM20

ODD- 12/10 Calories on the Assault Bike

EVEN- 3 BACK SQUATS @75-80%

“Southie Hangover” & Oly – Monday 11-13

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Warm-up

Partner up

P1 – 9 burpees

P2 – Pass throughs

P1- 12 step ups

P2- Jackknives with PVC

P1- 15 box jumps

P2- Flagpole stretch with PVC

 

WOD 1 (12 minute Cap)

“Slay”

50 Wallballs (20, 14)

Then 2 Rounds:

15 Burpee Box Jumps (24″, 20″)

20 Alternating Single Arm Dumbbell Snatches (50, 35)

 

Intermediate – (35, 20)

Level 1- (25,15)

Advanced- 1st round Squat snatches (30,20lb medball)

 

Rest 10 Minutes

 

WOD 2 & 3

“Ninja Warrior”

In 4 minutes, complete:

3 Rounds

10 Chest to Bar Pull Ups

5 Front Squats (155, 105)

In the remaining time 5 Bar Mups/5 Front Squats

 

Intermediate-10 Chin Over Bar Pull Ups/5 Front Squats- Then AMRAP-5 C2B/5 Front Squats (115, 75)

Level 1 – (95, 45)

ADV- 5 Bar Muscle-ups/5 Front Squats (205,135)

 

Rest 2 Minutes

 

“Second Wind”

In 4 Minutes:

125 Double Unders

10 Shoulder to Overhead

Then AMRAP Toes to Bar

 

ADV – 205,135

Rx – 155,105

Intermediate – 115,75, Single Unders, AMRAP AbMat Sit Ups

 

EXTRA WORK

Squat Clean and Jerk

2-2-2-2

 

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