CFK,

Looking forward to seeing all of you on Saturday! It’s going to be a blast of a day, starting with the throwdown, and finishing things up with the CFK Xmas party. Can’t wait!

Here are the heats for Saturday’s workouts.

-Mike

Athlete briefing 8:30AM sharp.

WOD 1 –

“Flaky Puffs”

7 Min AMRAP

20 KB Swings (1.5, 1.0)(1.0, .75)

20 Goblet Squats

1 partner works while the other hangs from the rig. Reps only count when partner is hanging. Partners can switch as often as needed

*
9:15 Heat 1 – Scaled
Ashley/Helga
Roby/Doug
Lauren/Casey
Tasha Ros

*
9:25 Heat 2-Scaled
Erin/Jodi
Kristen/Ashley
Bill/Petey
Lynn/Dara

*
9:35 Heat 3 – RX
Patt/Matt S
Peter V/Will B
Marty/Terry
Killham/Justine
Andrea/Laura
Katelyn/Jill

*
9:45 Heat 4 – RX
Brendan/Rob K
Doc/Jen M
Glen/John M
Hecker/Will H
Courtney/Krystine
Laura/Jen D

*
WOD 2 –

“Chunkin'”

60 Hang Power Cleans (75/45)/(65/35)

60 Box Jumps (24/20)/(Step-up’s)

60 Push Press

60 Sit-ups

60 Thrusters

*
Heat 1 – Scaled
Ashley/Helga
Roby/Doug
Lauren/Casey
Tasha Ros

*
Heat 2-Scaled
Erin/Jodi
Kristen/Ashley
Bill/Petey
Lynn/Dara

*
Heat 3 – RX
Patt/Matt S
Peter V/Will B
Marty/Terry
Killham/Justine
Andrea/Laura
Katelyn/Jill

*
Heat 4 – RX
Brendan/Rob K
Doc/Jen M
Glen/John M
Hecker/Will H
Courtney/Krystine
Laura/Jen D

*
WOD 3 –

“Blurrppeess”

9 Minute Time Cap

4 Rounds

1 Partner completes 40 Wall Balls while the other does burpees. Alternate rounds (2 rounds each)(20/14 – 10’/9′)(14/10 – 9’/9′)

The partner doing burpees can only perform burpees while the other partner is doing wall balls. If the wallballing partner stops, the burpees must stop as well

Score for the workout is total burpees.

NOTE: If a team finishes all 4 rounds of wall balls under the time cap, the remaining time will be dedicated to adding burpees to their total count. One partner works at a time

*
Heat 1 – Scaled
Ashley/Helga
Roby/Doug
Lauren/Casey
Tasha Ros

*
Heat 2-Scaled
Erin/Jodi
Kristen/Ashley
Bill/Petey
Lynn/Dara

*
Heat 3 – RX
Patt/Matt S
Peter V/Will B
Marty/Terry
Killham/Justine
Andrea/Laura
Katelyn/Jill

*
Heat 4 – RX
Brendan/Rob K
Doc/Jen M
Glen/John M
Hecker/Will H
Courtney/Krystine
Laura/Jen D

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!