Happy Patriots Day, kids! Normal class schedule today…

GOOD LUCK to CFK’s own Andrea Plant, who will be crushing the course today! Rain or shine, doesn’t matter Andrea…you have trained your tail off and you will own your own race. We’re behind you and will be thinking of you!!

Warm Up

Partner Up!

Partner 1- Run 200m

Partner 2- Arnold Press

Switch

P1- Run 200m

P2- Reverse Flys

Switch

P1- Run 200m

P2- Front Raise to Lat Raise

Switch

Skill

Pull-ups

Butterfly pull-ups

WOD(30 minute cap)

“Marathon Monday”

5 Rounds

4 Squat Clean and Jerks (185,125)

15 Chest to Bar Pull-ups

13 Burpee lateral jumps

After 5 rounds are complete:

800m run

*Your time is your total time for all 5 rounds plus the 800m sprint.

Today we WOD to honor everyone who was impacted by the Marathon bombings. Make sure you sprint your heart out on that 800m run!

Level 3- (155,105)

Level 2- (135,85), chin over bar, 4 Rounds

Level 1- (105,55), 10 chin over bar, 4 Rounds

Cold/Rainy weather sub – 1000m row

Extra Work

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

 

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

 

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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!