Alright kids here we are again…March is officially here, and unfortunately we’re are the mercy of the forecasts.

For tomorrow, we are canceling the 5AM and 6AM classes, and will plan on classes beginning at 8:30AM. We’ll send out updates as they come.

Stay safe!

 

Warm-up

Dynamic Warm Up

 

Butts and Guts (8 Mins)

2 Rounds

:30 Work/:15 Rest

  1. Plank Ups with Feet on Med ball
  2. Med ball Sit-ups
  3. Russian Twists
  4. Weighted Glute Bridges
  5. Floor Jacks

 

WOD

Each for time

30 Hang Power Cleans (135,95)

30 Wall balls

30 Burpees

 

Rest 2 Minutes

 

20 Hang Power Cleans (155,105)

20 Wall balls

20 Bar Facing Burpees Burpees

 

Rest 2 Minutes

 

10 Hang Power Cleans (175,115)

10 2-for-1 Wall balls

10 Prison Burpees**

 

Lite – Empty Barbell Hang Power Cleans, 10# Wall balls, Burpees

Level 2- (95/65), (115/80), (135/95)

Level 1- (65/35), (80/45), (95/55), regular wall balls across

ADV- (155/105), (175/115), (195/125)

 

 

**Prison burpee = 3 push ups for each burpee

 

Extra Work

3 rounds

21 Cal Row

3/2 legless rope Climbs*

 

*Scale to 1 legless and 2 regular or to legless for a few pulls and finish with regular.

 

Olympic Lifting Class **4:00PM Only**

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Current Membership Information?

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NEED TO CONTACT US?
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.
 

Getting Started Is Easy!

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!