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“Pyramid Helen” – Saturday 10-7

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Columbus Day Schedule– Normal class times all day

Warm-up

Midline Crush (10 mins)

2 Rounds

1 Minute at Each Station

-Abmat Sit-ups

-Hollow Rocks

-Plank Hold

-Jack Knives

-Rest

 

 

WOD (30 min cap)

“Pyramid Helen”

Run 1200 meters

63 Kettlebell swings, (1.5/1)

36 Pull-ups

Run 800 meters

42 Kettlebell swings, (1.5/1)

24 Pull-ups

Run 400 meters

21 Kettlebell swings (1.5/1)

12 Pull-ups

 

Level 2 – (1/0.75)

Level 1 – (0.75/0.5), 800/42/24,400/21/12,200/12/6

“Alan” – Friday 10-6

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Warm-up

Partner Up!

Man Makers

2-4-6-8

Rest/stretch while your partner works.

Rx- 50, 35

L2- 35, 25

L1- 25, 10

 

Strength

5 Rounds Not for Time

With Dumbbells or KB

3 Strict Press

4 Push-press

5 Push-Jerk

Ascend in weight as able. Last set should be close to a max for the complex

 

WOD (16 mins)

40 Deadlifts (115,75)

20 Burpee Lateral Jumps

30 Hang power cleans

20 Burpee Lateral Jumps

20 Thrusters

20 Burpee Lateral Jumps

 

Level 2- (95,55)

Level 1- (75,35)

ADV- (135,95)

“Boom Boom Boom” & Oly – Thursday 10-5

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Warm-up

2 Rounds

:40 work/:20 rest & rotate

  1. Strict Toes to Bar/Leg Raises
  2. Front Squats
  3. Double Unders

 

Accessory

3×20 Weighted Glute Bridges

Or 3×10 with a loaded barbell and shoulders on bench.

 

 

Strength (20 Minutes)

Front Squat

3-3-3-3-3

 

WOD (15 mins)

4 Rounds

15 Toes to Bar

15 Back Squats(135,95)

75 Double Unders

 

Level 2- 115,75, 35 Double Unders

Level 1- 95,55, 150 Singles

ADV – (165, 110)

 

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

Warm up
All in 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

Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 2
85%x 2
90%x1

Strength
3-3-3-3-3 front squat 3 sec pause at bottom around 75%
5 bent over rows on dashes
Followed by 10 weighted hip thrusts

Lost & Found

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We now interrupt your regularly scheduled Fitness for a special Haiku from J. Whitelock Maser

“People of Kells☘️
Your stuff? It kinda smells.
Please go through the box!
It’s full of dank bottles, sweaty wraps and socks

I’m sure it looks good on you – no doubt,
But on Oct 8th…
Lost and found is heading out!
Byeeeeeee 👋🏻”

You have been warned 🙂

CrossFit Benchmark WOD: “Fight Gone Bad” – Wednesday 10-4

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Warm-up

2 rounds

:30 work/No Rest

High knees

Push ups

Squat Jumps

Mountain climbers

 

2 heats (partner up and judge/count for one another)

Benchmark WOD (18 mins)

“Fight Gone Bad!”

Three rounds of:

Wall-ball,

Sumo deadlift high-pull, 75,55

Box Jump, 20in box

Push-press, 75,55

Row (Calories)

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Level 2/1 (65,35)

“American Girl” – Tuesday 10-3

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Warm-up

Partner Up!

Partner A: Row 40/30 Calories

Partner B: Stretch with PVC

Switch

 

 

 

Strength

Overhead Squat

10-8-6-4-2

(75-80-85-90-95%)

 

WOD

10-8-6-4-2

Calorie Row x5/4

Squat Snatch (135,95)

Level 3 (115,75)
Level 2 (95,55) Calorie Row x4/3

Level 1 Power Snatch (75,35), Calorie Row x3/2

ADV- 165,110

Bike Sub x 4/3

 

*Coaches Note: This Weight should be challenging for the Snatches. If the whole workout is going to be rowing for you, cut down the rowing cals.

“Jiggy” & Oly – Monday 10-2

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Warm-up

200m Run

10 Burpee Pull Ups

20 Alt. Backwards Lunges

200m Run

 

 

Accessory

Scap Work

2×15

Bandy Pull-aparts

Pronated Ring Rows

 

Skill

Rope Climbs

 

WOD

5 Rounds

400m Run

10 Burpee Pull-ups

10 Pistols

2 Rope Climbs

 

Level 1- 3 Pull to Stands

ADV- 5 Burpee Muscle-ups, Weighted Pistols (1.5,1) or wear a vest

 

Olympic Lifting Class **4:00 Only**

Warm up
All in 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

Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 2
85%x 2
90%x1

Strength
3-3-3-3-3 front squat 3 sec pause at bottom around 75%
5 bent over rows on dashes
Followed by 10 weighted hip thrusts

CrossFit Kells Memorial WOD: “Mettle Forger”

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Friends

Please join us on Saturday as we will be honoring our friend Kirk Deligiannis during our 8:30 and 9:30 morning classes.

“Mettle Forger”

800m run
100 push-ups
200 lunges
400m medball run
200 sit-up’s
100 air squats
800m run

*Reps are not partitioned
*You must hold a PVC weapon at all times throughout this workout except during the medicine ball run
*Take a 30 second ice bath at any point during the workout
*If you have a weighted vest, wear it

Scale with a partner if necessary

“The Heff” – Friday 9-29

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Warm-up

2 Rounds

Windmills

40 sec work, 20 sec rest

Strict Toes to Bar

Assault Bike or Row

Kettlebell Cross Chops

 

 

Strength

EMOM10

2 Power Cleans

1 Push-jerk

-Ascend in weight as able

 

WOD (16 mins)

4 Rounds

40 sec Work, 20 sec Rest

Shoulder to Overhead (115,75)

Toes to Bar

Assault Bike or Row

Kettlebell Swings (2,1.5)

Record Total Reps

*Complete 4 rounds at one station, then rotate.

 

Level 2- (95,55), (1.5,1)

Level 1- (75,35), (1, 0.75)

“The Burglar” & Oly – Thursday 9-28

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Warm-up

600m Run

Accessory (10 Minutes)

2 Rounds

10 Strict KB Press RA

50ft Lunge w/ RA OH lockout

10 Strict KB Press LA

50ft Lunge w/ LA OH lockout

 

Strength (20 Minutes)

Deadlift

2-2-2-1-1-1

 

WOD (15 mins)

1200m Run

60 Wallballs

30 Handstand Push-ups

 

Level 2-15 Handstand Pushups

Level 1- 30 Regular Push-up

ADV- Strict Handstand Pushup

 

 

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

Snatch
3 second pause off the floor + full snatch
65%x3
70%x2
75%x2
80%x1
85%x1

Strength
5 x3 push press + OHS @70%
then
5 super sets
3 drop snatch
3 snatch grip RDLs heavy