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“Aftermath” – Friday 1-5

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Warm-up

EMOM 6

Odd – 12/10 Cal Bike or Row

Even – 7/5 Strict Pull Ups or 10 Ring Rows

 

 

Strength

For 18 Minutes

Minute 1- 2 Deadlifts

Minute 2- 5/3 Muscle-ups or 10 Ring Dips

Minute 3- Rest

 

WOD

60/50 Calorie Bike or Row

40 Kettlebell swings (1.5,1)

30 Toes to Bar

 

Level 2- 1,0.75

Level 1- 0.75,0.5

 

 

 

Extra Work

30 Squat Snatches for Time (155,105)

“Stage 5 Clinger” – Wednesday 1-3

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CrossFit Kells Bring-a-Friend Day!!! All day, all classes.

 

Partner Warm-up

7 min AMRAP

20 Burpees

10 Scap Pull Ups

10 High or Heavy Wallballs

20 Goblet Walking Lunges

 

Skill

Chest to Bar Pull-up/steep ring row

 

Accessory

3×10

  1. Bulgarian Split Squat (5 each side)
  2. Medicine Ball Jack Knives

 

Partner WOD! 

20 Minute AMRAP

20 Burpee Box Jumps or Box Step-ups

30 Chest to Bar Pull-ups or Ring Rows

40 Wallballs

 

Level 1- 10-20-30 Reps, Burpees, Regular Pull-ups/Ring Rows

“The Regulator” – Tuesday 1-2

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Happy New Year, everyone! The holidays are over and we’re back to our regular schedules and routines. Time to dial it back in…let’s GO!

Warm-up

2 minutes max double unders or double under attempts

 

 

Accessory

2 rounds

7 RA Presses

50ft Lunge with OH lockout

7 LA PResses

50 ft Lunge with OH LOckout

-Complete 10 bandy pull-aparts between sets

 

Strength

Back Squat

3-3-3-3-3

 

WOD

Open WOD 14.1

10 Minute AMRAP

30 Double-unders

15 Power Snatches (75,55)

 

Level 2 (65,45)

Level 1 (55,35)

 

Extra Work

10:00 AMRAP

20 Wall Ball (30/20)

10 Strict Pull Ups

“Hammy” – Saturday 12-30

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Warm-up

Partner Up!

P1: Row 500m

P2: 10 Burpee Lateral Jumps

10 Good Mornings
Then AMRAP inchworms + push up

Switch!

 

Then…

10 Hand Release Push Ups

5-10 Push Ups with Slow Negative

5-10 Clapping/Explosive Push Ups

5-10 Diamond Push Ups

 

WOD

2000m Row

Then 4 Rounds

10 Deadlifts (275,185)

20 Push-ups

 

Level 3- 225,155

Level 2- 185,115

Level 1- 135, 95

 

Extra Work

For Time:

15/10 Bar Muscle-ups

30 Dumbbell Step-up and Overs (50,35)

40 DB Thrusters (50,35)

 

Open- 10/5 Bar MUPs

“Silly Rabbit” – Friday 12-29

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Warm-up

EMOM 6

  1. 12 Alternating Single Arm Snatches
  2. 20 Wall Balls
  3. 50 Double Unders (or 100 singles)

 

 

Strength

EMOM14

Squat Snatch

 

Odd- 3 Reps

Even- Rest

 

Start at 75% and climb as able

 

WOD

3 Rounds

30 Single Arm Snatches (50,35 or 1.5, 1.0)

30 Wallballs

90 Double Unders

 

Level 2- 40,25/1.0,.75

Level 1- 30,20/.75,.5

 

*Coaches Note* – Snatches should be relatively light. Scale to a weight you can move fairly quickly.

 

Extra Work

00:00 Max Calories on the Assault Bike

3:00- Rest

4:00 Max Row

7:00 Rest

9:00 Max Bike

12:00- Finished

“Banditos” & Oly – Thursday 12-28

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Warm-up

Partner Up!

P1: 15/12 Cals on Rower

P2: Strict Pull Ups

Switch

P1: 15/12 Cals on Rower

P2: Reverse Lunges

Switch

 

Skill

Pistol

 

Accessory

3 x 10 Ring Rows

Complete each set with a different hand position

  • Overhand
  • Neutral
  • Underhand

 

ADV- Single arm Ring Row

 

Strength

Push-press

3-3-3-3-3

 

WOD (14 Minutes)

In 4 Minutes complete

30/25 Calorie Row

20 Pistols

Then AMRAP Strict Pull-ups

 

Rest 1 Minute

 

In 4 Minutes complete

30/25 Calorie Row

20 Pistols

Then AMRAP Chest to Bar Pull-ups

 

Rest 1 Minute

 

In 4 Minutes complete

30/25 Calorie Row

20 Pistols

Then AMRAP Chin over bar Pull-ups

 

Level 2- 25/20 Cals

Level 1- 20/15 Cals

ADV – wear a vest

 

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

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

Clean
1 deadlift +1 pull + 1 clean + 1 Jerk

1 deadlift +1 clean + 1 Jerk
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1

Strength
5 x 3 Front squat with double bounce at bottom
75%
On dashes
3 strict press + 2 jerk from ground
3 glute ham raise

“Type II Santa” – Tuesday 12-26

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Warm-up

AMRAP 6

Pull up bar hang

*Every time you come down, bike or row 10 calories. Pull up bar hang can be scaled to ring row hold.

  

Midline

Tabata

1st four intervals = Medicine Ball Jack Knives

2nd four intervals = Plank with forearms on the ball

ADV –rolling the med ball front to back.

 

WOD (23 minutes)

3 Rounds

1 Minute Work:30s Rest and Rotate

  1. Row
  2. Kettlebell Swings (2/1.5)
  3. Bike*
  4. Toes to Bar
  5. Double Unders (divide by 5)

*Sub bike with weighted goblet step-ups (1.5/1)

*Score = Reps total

 

 

Extra Work

5 rounds of

5 Heavy Bench Press

10 Bent over Single Arm DB Rows Each Arm

CrossFit Hero WOD: “Blake” – Saturday 12-23

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Warm-up

2 Rounds

:30 on/:10 off

Lateral Up & Over Plate

Burpees onto Plate

Ground to Overhead (45, 25)

Overhead Lunges

 

 

 

Skill

Handstand Push-ups

 

WOD (35 min cap)

“Blake”

4 Rounds

100 foot Walking lunge with 45lb/25lb plate held overhead

30 Box jumps (24,20)

20 Wallball shots (20,14)

10 Handstand push-ups

 

Level 1- (25,15) 20 Box jumps, 15 wallballs, regular push-ups

 

Extra Work

Set the clock for 20 Minutes

Work up to a heavy 10 Rep Overhead Squat