“Gambit 2.0” – Thursday 11/19

Warm UP:Warm-up AMRAP 5:001) 5 Box/Bench Dips2) 5 Jumping Ring Dips3) 5 Up Downs4) 5 Strict Press WOD5 Rounds:7 Strict Press (135/95#)15 Barbell Rows15 Strict Ring Dips *Retest 6/27/2020 Level 2:5 Rounds:7 Strict Press (95/65#)15 Barbell Rows12 Strict Ring Dips Level...

“Bench Grinder” – Wednesday 11/18

Warm Up:1) Soldiers Kicks.2) [High Knees]3) [Elbow to Instep]4) [Bootstrappers]5) [Jump Squats] WOD100 Single DB Box Step-ups (35/25#)(24/20″”) into…. 3 Rounds:200′ DB Waiters walk + Farmers Walk (35/25#) (two DB’s)10 Weighted Sit-up40 DB...

“Heavy Day” – Tuesday 11/17

Warm Up:AMRAP 7:8 Alternating Elbow to Instep8 Alternating Hamstring Scoop Stretch8 Good Mornings8 Deadlift8 Sumo Deadlift WODFor Load:1 Heavy Deadlift10 Sumo Deadlift (80% of Heavy Single)1 Deadlift (95% of Heavy Single)20 Sumo Deadlift (70% of Heavy Single)1...

“Air Compressor” – Monday 11/16

Warm Up: 3×1) 7 Scap Pull-up2) 14 Shoulder Taps3) 7 Single Arm KB Swings Each Arm4) 14 Dip Drive With Bar or PVC5) 7 Air Squats WODFor Time:500m Run10 Bar Muscle-ups*25 Shoulder-to-Overhead (135/95#)400m Run10 Bar Muscle-ups20 Shoulder-to-Overhead300m Run5 Bar...

“Nail Gun” – Friday 11/13

Warm Up:Push Jerk DemoPower Snatch Demo WODFor Time:9-7-5Power SnatchPower Clean and Jerk(165/115#) Level 2:For Time:9-7-5Power SnatchPower Clean and Jerk(125/85#) Level 1:For Time:9-7-5Power Snatch*Power Clean and Jerk*(75/55#)*Perform hang or DB versions as...

“Angle Grinder” – Thursday 11/12

Warm Up:1) 5 Strict Burpees (A burpee with an actual honest push-up)2) 10 Jumping Alternating Lunges3) 10 DB Swings to Shoulder Height4) 50′ DB Overhead Carry (Single DB, Both Hands) WODAMRAP 12:20 Seated Leg Raises over DB20 DB Box Step-ups (50/35#)*...

“Pump Dragon”- Wednesday 11/11

Warm Up:Slow Warm-up AMRAP 4: ~5:00 10 [Up Down]10 [Scorpion Stretch]10 Swimmers10 Scap Push / PullWODEMOM 20:Even: 5 Strict PressOdd: 5 Weighted Strict Pull-ups* *Last performed 7/12/19 & 12/25/19 & 4/10/20 Level 2:EMOM 20:Even: 5 Strict PressOdd: 5 Strict...

“Orbital Sander” – Tuesday 11/10

Warm Up: Sit-upsSingle UndersSingle Under Bellhops (Front to Back)Single Under Skier Hops (Side to Side)Single Under “Run in Place”Scap Pull-upSingle Under Left LegSingle Under Right LegSingle Under + Double Under or Double Unders-Toes to bar and Box jump...

“Biscuit Joiner”- Monday 11/9

Warm Up:1) Alternating Front Rack Elbow Stretch2) [Muscle Clean]3) Soldiers Kicks In Place4) [Hamstring Scoop Stretch]5) Thruster6) High Knees in Place WODFor Time:30 Thrusters (135/95#)1 Mile Run Level 2:For Time:30 Thrusters (95/65#)1 Mile Run Level 1:For Time:30...

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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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