Warm-up

2 Rounds

10 Alt. Kettlebell Step Ups

10 Uneven Push Ups w/ Hand on Kettlebell (5 Per Side)

10 Push Press (5 Per Side)

10 Single Leg Kettlebell Deadlfits (5 Per Side)

 

 

Skill

Rope Climb

 

Accessory

4 x 5 Single Leg deadlifts on each leg w/ a weighted Barbell

 

Strength

Deadlift

5-5-5-5 Straight Sets

 

WOD “Grippedy Do Dah”

4 Rope Climbs*

20 Weighted Step-ups (1.5,1pd per hand)

10 Double KB Push-presses (1.5, 1pd)

3 Rope Climbs

18 Weighted Step-ups

10 Double KB Push-presses

2 Rope Climbs

16 Weighted Step-up

10 Double KB Push-presses

1 Rope Climb

12 Weighted Step-up

10 Double KB Push-presses

*Can sub rope climbs with strict pull-ups x5 

Level 2- 1, 0.75 2-2-1-1 Rope climbs

Level 1- 0.75,0.5, Sub pull to stands

ADV – hug a  stone at chest height (90/60)

Sub dumbbells where need be

 

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
1 deadlift +1 pull + 1snatch

1 deadlift +1 snatch
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1

Strength
5 x5 snatch grip dead lift at 110% 1RM
On dashes
3 snatch balance
3 glute ham raise

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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.
 

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!