CFK!! Here we go for Round 2 of the Open. REMEMBER, Friday Night Lights will run from 5PM-8PM, and a crew will be heading over to the good ol’ Royal Garden afterward for some post-WOD refueling!!! See you there…

 

WORKOUT 19.2 RX’D

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans (weight #1) 25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

RX’D LOADING

Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.

Teenagers 14-15:

Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.

Masters 55+:

Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

SCALED LOADING AND VARIATIONS

Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.

Scaled Teenagers 14-15:

Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.

Scaled Masters 55+:

*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

 

This workout begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 25 toes-to-bars, followed by 50 double-unders and 15 squat cleans, then perform

25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If the athlete does not complete all 178 repetitions within 8 minutes, their workout is over. The athlete will stop and record their score.

If all 178 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders and 11 squat cleans, again at a heavier weight. If all 264 repetitions (90 from round 1, plus 88 from round 2, plus 86 from round 3) are completed by the 12-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the clean will increase while the reps of the clean decrease. Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as longas a full round is completed before the next cutoff.

This workout is over when the athlete fails to completeall the repetitions within the cutoff time for that round. The final round ends at the 20-minute mark. The athlete’sscore is the number of repetitions completed up to theircutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.

TIEBREAK

The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your scorewill be the number of reps completed. There will beanother field where you will enter the elapsed time atwhich you completed your last set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak will be ranked higher.

If all 5 rounds are completed in under 20 minutes, your score is the total time it takes you to complete the workout.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

EQUIPMENT

  • Pull-upbar
  • Jumprope
  • Barbell
  • Collars
  • Platestoloadtotheappropriateweightforyour division**The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.) and 142 kg (315 lb.).

     

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14 Chestnut St
Duxbury, MA 02332
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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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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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