Warm-up

3 Rounds

:30 on/:10 rest

  1. Ice Skaters
  2. Jumping Squats
  3. Push Ups 

 

Accessory

2 Rounds

10 Banded Donkey Kicks (per side)

10 Banded Single Leg Deadlifts (per side)

 

 

Strength

Front Squat

3-3-3-3-3

 

WOD

3 Rounds

21 Sit-ups

18 Deadlifts (185,135)

15 Box Jumps

12 Toes to Bar

9 Strict Handstand Push-ups

 

Level 3 (Kipping HSPU)

Level 2 (155,105), Banded strict HSPU

Level 1 (115,75), Regular push-ups

 

*If you plan to do the Open on Friday and are worried about being sore from deadlifts, sub a 20/15 calorie bike or row. Can also sub 30 sit ups in the place of box jumps.

 

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 + 1 low hang snatch
60%x 3
70%x 2
80%x 2
85%x 2

Strength
5-5-5-5-5 back jerks
Ascending weight
3 snatch grip deadlifts on dashes heavy
Followed by 10 Ghd weighted back extensions

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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!