Warm-up

10 Front Squats

5 Burpee Lateral Jumps

Run 200m

10 Push Press

5 Burpee Lateral Jumps

Run 200m

10 Thrusters

5 Burpee Lateral Jumps

Run 200m

 

Strength

EMOM 10

2 Squat Cleans

Start at 75% and increase load as able

 

2016 CrossFit Southie Showdown WOD 1 (20 min cap)

“Pumped Up, Trickle Down”

18 Front Squats

18 Burpee Lateral Jumps

600 meter Run

12 Squat Cleans

12 Burpee Laterals Jumps

600 meter run

6 Thrusters

6 Burpee Lateral Jumps

 

ADV: 165, 115

Rx: 135, 95

Intermediate: 95, 65

Level 1- 75,35

 

Olympic Lifting Class **4:00PM 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

Clean
complex
1 pull + 1 low hang clean
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
5×2
1 front squat +1split jerk from rack Heavy
3-3-3-3-3
Clean grip deadlifts @90% of 1 rm clean focus on start position
3 GHR on dashes

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!