Thanksgiving  Week Schedule!

Wednesday 11/22 – Regular Schedule

Thursday 11/23 – 9AM only. Happy Turkey Day!

Friday 11/24 –8:30AM, 9:30AM

Saturday 11/24 – Regular Schedule

 

Warm-up

3 Rounds

Run 200m

5 Front Squat

5 Push Press

10 Thrusters

*Start with empty barbell, add some weight each round.

 

 

Banded hip/hamstring & tricep stretching at pull up structure

 

WOD

1200m Run

Max Effort Thrusters (95,65)

Rest 2 Minutes

800m Run

Max Effort Thrusters (115,80)

Rest 2 Minutes

600m Run

Max Effort Thrusters (135,95)

 

Level 2- (-20/-15lbs)

Level 1- (-30/-30)

 

Coaches Tip – take a second before you pick up the bar and get the biggest set possible each time.

 

Score= time and total thrusters. You can only rest in the front rack for the max effort set.

 

Extra Work

10 Minute AMRAP

25ft RA DB Overhead Lunge (50,35)

5/3 Strict Muscle-ups

25ft LA DB overhead lunge (50,35)

3 Stone to shoulder (135,95)

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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!