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“Mimosa Monday” – Monday 12/30

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*Holiday Hours*
Tues: 12/31 6am / 8:30a / 9:30a
Wed: 1/1 POLAR PLUNGE 12pm (Duxbury Beach) Gym CLOSED

WOD
For Total Distance:
30 Rounds:
:30 Row, Bike, or Dubs
– Rest :30

Level 2:
For Total Distance:
30 Rounds:
:30 Row, Bike, or Dubs
– Rest :30

Level 1:
For Total Distance:
30 Rounds:
:30 Row, Bike, or Dubs
– Rest :30

MIDLINE
4 Rounds:
25 GHD Sit-ups (weighted sit-ups)
:30 Plank Hold
25 Hip Extensions
:30 Handstand Hold (Freestanding or on wall)

“Santa Hangover” – Thursday 12-26

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Happy Thursday, kids!! Remember, we will have a limited schedule this week due to the holidays. We want our coaches, members and family to spend time with family and friends. If you are in need of travel/home WODS, reach out to Erin at erin@crossfitkells.com!

Thursday 12/26 6am/8:30a/9:30a; 4-5pm OPEN GYM

Friday 12/27 5am/6a/8:30a/9:30a; 4-5pm OPEN GYM

AMRAP 20:
10 Burpee Box Jump (24/20″)*
20 KB Swing (70/53#)
60 Double Unders
*Box facing

Level 2:
AMRAP 20:
10 Burpee Box Jump (24/20″)
20 KB Swing (53/35#)
60 Double Unders

Level 1:
AMRAP 20:
10 Burpee Box Step Over (20)
20 KB Swing (25/15#)
60 Single Unders

“12 Days of Christmas” – Tuesday 12/24 *Holiday Hours 6am/8:30a/9a

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Warm Up:

Dynamic and Movement Standards

WOD
1 100m Row/Run
2 KB Snatch (2 /1.5 )
3 KB DeadLift
4 Burpees
5 Box Jump Over’s
6 T2Bar
7 -teen Wall Balls
8 Push Press
9 KB Reverse Lunges
10 KB Front Squats
11 x 11 Double Unders (121)
12 Wall Climbs *

*For those of you who are efficient at Ring Mu’s or Bar Mu’s sub those for wall climbs

“Graciebel” & Oly – Monday 12/23

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*Holiday Schedule –

Tues 12/24: 6am/8:30a/9:30a

Wed 12/25 CLOSED

Thursday 12/26 6am/8:30a/9:30a; 4-5pm OPEN GYM

Friday 12/27 5am/6a/8:30a/9:30a; 4-5pm OPEN GYM

*We will have a limited schedule this week due to the holidays. We want our coaches, members and family to spend time with family and friends. If you are in need of travel/home WODS, reach out to Erin at erin@crossfitkells.com!

 

Warm Up-
Stretch // C&J and Snatch

For Time:
15 Clean & Jerk (155/105#)
15 Snatch
10 Clean & Jerk
10 Snatch
5 Clean & Jerk
5 Snatch

Level 2:
For Time:
15 Clean & Jerk (115/75#)
15 Snatch
10 Clean & Jerk
10 Snatch
5 Clean & Jerk
5 Snatch

Level 1:
For Time:
15 Clean & Jerk (65/45#)
15 Snatch
10 Clean & Jerk
10 Snatch
5 Clean & Jerk
5 Snatch

Olympic Lifting Class **4:00PM**