“Rottweiler” – Wednesday 7/1

Warm Up: 2 Rounds 100m Jog 10 Arm Circles Back and forth 100m Jog 10 Strict Press 100m Jog 10 Barbell Side Bends (each side) WOD Max Reps: 3:00 Max *Bent Over Rows 3:00 Max Burpee 2:00 Max Bent Over Rows 2:00 Max Burpee 1:00 Max Bent Over Rows 1:00 Max Burpee *Use 65%...

“The Meatloaf” – Sunday 5-10

Warm Up: Alternating Tabata (20 sec on, 10 sec off, 8 rounds) * Plank Up’s * Jumping Air Squats Rest 2:00 Then- Alternating Tabata * Burpees * Sit-up’s WOD For Total Time: 250/200m Row 500/400m Row 1000/875m Row 500/400m Row 250/200m Row* *Rest 1:00...

“Christine” – Friday 1/10

Warm Up: Movement Standards // Stretch // Dynamic “Christine” 3 Rounds: 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20″) Level 2: 3 Rounds: 500m Row 12 Deadlifts (3/4 Bodyweight) 21 Box Jumps (24/20″) Level 1: 3 Rounds: 300m Row 12...

CrossFit Hero WOD: “Wes” – 4-27

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk,...

“Giggity” – Tuesday 10-9

Warm-Up 3 Rounds 15/12 Cal Row Rd 1 – 10 Inchworm w/ Push Ups Rd 2- 10 Scorpions Rd 3- 10 Moon the Sky       Strength EMOM 7 Clean 3 Reps 3 Reps 2 Reps 2 Reps 1 Rep 1 Rep 1 Rep Strong focus on setup and technique today – add weight each...

“Jerky” & Oly – Thursday 11-30

Warm-up EMOM 6 Odd – Row 15/12 Cals* Even – Plank Hold *Bike = 12/10 Cals     Strength Press 3-3-3-3 Push-press    2-2-2-2   WOD 14 Minute AMRAP 7 Clean and Jerks (135,95) 21 Calorie Row   Level 2 – 115,75 Level 1 – 95,45 Bike sub = 15...

“Kerfuffle” – Tuesday 9-12

Warm-up EMOM 8 3 Windmills per Side 12 Goblet Step Ups 15 Russian Swings 12 V-Ups Strength/Accessory Deadlift 5-5-5-5 Bulgarian Split Squats 5-5-5-5 – Each side   WOD 21-15-9-15-21 Kettlebell Swings (2,1.5) Box Jump Toes to Bar   Level 2- (1.5,1)...

“Gin & Tonic Land”

Power Output Test 20 Calorie Bike or Row for Time WOD 20 Burpees 30 Sumo Deadlift High Pulls (75,55) 20 Burpees 30 Shoulder to Overhead 20 Burpees 30 Hang Squat Cleans Rest 3 Minutes THEN 10 Burpees 15 Sumo Deadlift High Pulls (75,55) 10 Burpees 15 Shoulder to...

“Hello Nasty” Wednesday 10/19

Strength Establish a 1 RM Back Squat WOD In 20 mins Run 1 mile Then in remaining time complete an ascending AMRAP: 3 Thrusters (95, 65) 3 Burpee Lateral Jumps 3 Pull Ups 6 Thrusters 6 Burpee Lateral Jumps 6 Pull Ups 9 Thursters 9 Burpee Lateral Jumps 9 Pull ups, etc…...

Quick Announcements

CFK – some quick announcements 1) Christmas giving – THANK YOU to all who have donated toys and toiletries, hats, gloves, etc…if you are still interested in donating, please do so this week! We’ll take whatever you have. 2) Holiday schedule – Normal...

Making the most of your time at CrossFit Kells.

Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Kells initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of...

“Tethys” – Wednesday 1/13

Warm Up:AMRAP 5:6 Sit-ups7 Scap Push-ups8 Up-Downs9 KB Swings to Shoulder Height WODEMOM 21:Minute 1 | 21/16 CaloriesMinute 2 | 7 Strict Pull-upsMinute 3 | 14 GHD Sit-ups or Banded sit-ups LEVEL 2 -EMOM 21:Minute 1 | 17/13 CaloriesMinute 2 | :30 Strict Pull-upsMinute...

“Squat Clean DT”

Warm UP:Med Ball Clean WOD5 Rounds For Time:12 Deadlifts (155/105#)9 Hang Squat Cleans6 Push Jerks *Use DB for dropping options Retest 09.05.20LEVEL 2 -5 Rounds For Time:12 Deadlifts (115/80#)9 Hang Squat Cleans6 Push JerksLEVEL 1 -5 Rounds For Time:12 Deadlifts...

“Open 20.1” – Monday 1/11

Warm Up:Hamstring Scoop StretchElbow to InstepPVC Pass-ThroughPVC Muscle SnatchPush-up WOD10 Rounds For Time:8 Power Snatch (95/65#)10 Bar-Facing Burpees Time Cap = 15:00LEVEL 2 -10 Rounds For Time:8 Power Snatch (75/55#)8 Bar-Facing BurpeesLEVEL 1 -10 Rounds For...

“Donny” – Friday 1/8

Warm Up: Hamstring Scoop StretchUp-downsPVC Pass ThroughsPVC DeadliftsInchworm + Push-up WODFor Time:21-15-9-9-15-21Deadlifts (225/155#)Burpees LEVEL 2 -For Time:21-15-9-9-15-21Deadlifts (155/105#)BurpeesLEVEL 1 -For Time:15-12-9-9-12-15Deadlifts...

“Rhea” – Thursday 1/7

Warm UP: Scap Pull-upsSingle Arm KB DeadliftWalking LungeBootstrapperKip SwingsKB Swing to Chest HeightGoblet SquatBootstrappe WOD5 Rounds For Time:10 Strict Pull-ups20 KB Swings (70/53#)10 Front Squats (185/125#) LEVEL 2 -5 Rounds For Time:5 Strict Pull-ups20 KB...

“Heavy Day” – Wednesday 1/6

Warm-up AMRAP 5:10 PVC Pass Throughs20 Shoulder Taps in Plank Position10 Push-ups (from toes or knees)5 Strict Pull-ups or 10 Ring Rows WODStrict Press7 Sets x 1 Rep Push Press7 Sets x 1 Rep Push Jerk7 Sets x 1 Rep Retest 05.18.20LEVEL 2 -Strict Press7 Sets x 1 Rep...

Mimas

RX -EMOM 20:Minute 1 | 17/13 Calorie RowMinute 2 | 1:00 Double UndersMinute 3 | :45 Alternating DB Front Rack Lunges (50/35#)Minute 4 | RestGoal is to maintain similar and consistent reps and paces across the EMOM.LEVEL 2 -EMOM 20:Minute 1 | 14/11 Calorie RowMinute 2...

“New Year Who Dis” – Monday 1/4

Warm Up:Round 1:10 Elbow-to-Instep10 Walking lunges10 Scap Pull-ups10 Push-ups Round 2:50′ Bear Crawl10 Assisted Pistol10 Kip Swings10 Ring Dip WODAMRAP 7:3-6-9-12…Clean & Jerk (135/95#)Toes-to-Bar If you complete the round of 12, then progress to the round...

Open 13.4

RX -AMRAP 7:3-6-9-12…Clean & Jerk (135/95#)Toes-to-BarIf you complete the round of 12, then progress to the round of 15. Follow this pattern until the 7:00 clock expires.LEVEL 2 -AMRAP 7:3-6-9-12…Clean & Jerk (95/65#)9-9-9-9…Toes-to-BarNo increasing...

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

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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.
 

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