Today’s Hero WOD will be in memory of Weymouth Sergeant Michael Chesna, who was laid to rest yesterday. This WOD is especially meaningful and challenging…please join us, and push yourself appropriately, remembering Officer Chesna, his family, and all of those who keep us safe.

We will accept donations for the Sergeant Chesna Family Support Fund. Also, here is a link to the official GoFundMe page:

https://www.gofundme.com/OfficerChesna

RIP Sergeant.

 

“Chesna”

AMRAP 30 with a parter:

Buy-in:

209 Double Unders (partition any way)

Then:

AMRAP remaining time

7 Power Snatch (135/95)

15 Thrusters

18 Cal Row

*One athlete completes a FULL ROUND at a time

 

Prehab w/Coach Eric **7:30AM Only**

LQ

 

PLEASE BRING A LACROSSE BALL AND MEDIUM TO LARGE TOWEL TO CLASS

 

  • Warmup:
    • Jog 400m
    • Leg swings A/P, Lateral 2×10 ea
    • Moon up x 20
    • Wall squat
    • Wall I
    • Wall V
    • Wall frog
  • Play:
    • relay!
  • Mobility:
    • Hamstring leg lowers
    • Banded hamstring flossing
    • Couch stretch
    • Lacrosse ball glute smash with IR/ER
  • Stability:
    • Tabata:
      • Banded deadbug
      • Ironman hold
    • Tabata 2:
      • Side plank with hip Abd
    • Nordic Hamstring lowers/slides
    • Goblet side>reverse lunges
  • Cool down

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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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