“Lemon Shark” – Tuesday 12/15

Warm Up;2-3 Rounds::20 Press-ups:20 Quad Touchdown:20 Groiner Stretch:20 Bootstrappers:20 Seated Torso Twist WODFor Time:50 Sit-ups40 Russian Twists30 V-ups60 In-Place Lunges (135/95#)30 V-ups40 Russian Twists50 Sit-ups Retest 8/19/20LEVEL 2 -For Time:50 Sit-Ups40...

“Human Torch”

Warm UP:AMRAP 4:10 Alternating Scooping Hamstring Stretch Each Leg10 Leg Swings Each Leg20 Mountain Climbers20 Slow High Knees In Place10 Up Downs WODFor Time:1,000/800m Row800m Run750/600m Row600m Run500/400m Row400m Run250/200m Row200m Run Retest 6/16/20LEVEL 2 -For...

“Boron” – Friday 12/11

Warm Up:3 rounds:Sumo DeadliftDeadliftMuscle CleanStrict PressGood Morning WOD5 Rounds:5 Deadlift (315/225#)15 Toes-to-Bar15 Bar Facing Burpees Level 2:5 Rounds:5 Deadlift (245/165#)10 Toes-to-Bar15 Bar Facing Burpees Level 1:5 Rounds:5 Deadlift (135/95#)15 Lying...

“Cyborg” – Thursday 12/10

Warm Up: Single Arm DB Deadlifts Each ArmSingle UndersSingle Under Bellhops (Front to Back)Single Under Skier Hops (Side to Side)Single Under “Run in Place”Candlestick with hand assistanceSingle Under Left LegSingle Under Right LegSingle Under + Double...

“Fruit Smoothie” – Tuesday 12/8

Warm Up:1) Mountain Climbers2) Jumping Jacks3) Inchworm + Push-up4) Bootstrappers5) Row or Single Under WOD2 Rounds:Tabata Single UndersRest 1:10Tabata V-upsRest 1:10Tabata RowRest 1:10 Level 2:2 Rounds:Tabata Single UndersRest 1:10Tabata V-upsRest 1:10Tabata RowRest...

“Cindy” – Monday 12/7

Warm Up:3 Sets::30 Doorway Stretch/Arm:30 Alternating Scorpion Stretch:30 Bootstrapper WODAMRAP 20:5 Pull-ups10 Push-ups15 Air Squats Level 2:AMRAP 20:3 Pull-ups6 Push-ups10 Air Squats Level 1:AMRAP 20:8 Ring Rows6 Push-ups12 Air Squats

“Orographic Clouds” – Friday 12.5

5 Rounds:Row, Bike,1:40 On / :20 Rest Rest 2:00 4 Rounds:Row, Bike,1:40 On / :20 Rest Level 2:5 Rounds:Row, Bike,1:30 On / :30 Rest Rest 2:00 4 Rounds:Row, Bike,1:30 On / :30 Rest Level 1:3 Rounds:Row, Bike,1:40 On / 1:00 Rest Rest 2:00 3 Rounds:Row, Bike,1:40 On /...

Mont Blanc

Rx’D:AMRAP 15:30 Double Unders20 DB Snatches (50/35#)10 DB Step-ups* (20″) *Use 2 Dumbbells Level 2:AMRAP 15:30 Double Unders20 DB Snatches (35/25#)10 DB Step-ups* (20″) *Use 2 Dumbbells Level 1:AMRAP 15:60 Single Unders20 DB Snatches (25/15#)10 DB...

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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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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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