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CrossFit Hero WOD: “Wittman” – Monday – 1/2

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U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

7 Rounds for Time
15 Kettlebell Swings (1.5,1)
15 Power Cleans (95,65)
15 Box Jumps

Level 2- 75,50, 1, 0.75
Level 1- 65,35 0.75,0.5


Post WOD Mobility: Banded Rig Stretching


“Big Baby New Year” – Saturday – 12/31

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Happy New Year!!!!!

Normal class times today, 8:30AM class tomorrow, and normal schedule on Monday. Let’s do this!

REMINDER! The Polar Plunge is going down on Sunday morning, 11AM at Duxbury Beach. Meet coaches Jimmy & Axe at The Kells at 10:30….don’t forget that Speedo

Partner WOD!


60 KB Swings (53/35)

50 Box Jumps

40 Burpee Double Lateral Jumps

30 Knees-to-Elbow

20 Hang Power Cleans (135)

10 S2O

One partner works at a time

Coach Eric’s Pre-hab Blog – Week 2

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Trunk stability

This week I wanted to give you some information on how to train your trunk for more stability. I went into a lot of depth with this video so I will keep this short.

I personally believe to develop limb strength you first need to have trunk strength and control. 

Please enjoy the following video with a description of how to perform two of my favorite trunk stabilization exercises.

If you are interested in some personalized mobility, stability, skill training or a good old-fashioned goal oriented program, I am available for one-on-one sessions to help you meet your goals. Email me at

“Keep it Simple” and OLY – Thursday – 12/29

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Back Squat

10 Minute AMRAP
15 Toes to Bar
20 Wallballs

Level 2 – 95,65
Level 1 – 75,45 30-20-10 reps


Olympic Lifting **6:00**

Warm up
1 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press

Open up shoulder stretches
Banded hip stuff
Static suckfest

Fix the second pull/hip contact

1 hip snatch
Work up to heavy

Hang Squat snatch triples
Work up to heavy

Work up to 1 RM OHS

snatch deadlifts (heavy)/ 10 back extensions

10 min amrap
10 KB sotts press
10 double KB Russian swings
10 weighted hip thrusts

“Rope-a-dope” – Tuesday – 12/27

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Rope Climb

It is time for us to use the ropes at the gym instead of just staring at them 🙂

We will begin by dedicating some skill sessions to the rope climb, and then will implement the movement into workouts (we will be getting more ropes as well).

Today we will go over the skill, but will do wall climbs in the WOD. REMEMBER to wear long pants or socks for leg protection for the skill session.

3 Rounds
40 Calorie Row
30 Sit-ups
20 Box Jump Overs
5 Wall Climbs
Rest 2 Minutes

“The 12 Days of Kellsmas” – Saturday – 12/24

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“12 Days of Kellsmas“
1 Cluster (115, 80)
2 C2B Pullups
3 Toes to Bar
4 Box Jumps (24/20)
5 Hang Power cleans
6 Clapping Pushups
7 Wall Balls (20/14)
8 Burpees
9 KB Swings (53/35)
10 Goblet Lunges
11 Push Jerks
12 Overhead Squats

Level 2 (95,65); (1/.75)

Level 1 (65, 35); (.75/.5)

ADV (135/95)(2 MU)(30/24)(70/53)

For each day. you complete the # of reps and work your way down the list, just like the song. After completing the cluster proceed to the C2B, back to the cluster, and so-on. This is a tough wod…we can substitute and scale to make it doable for everyone.