“Band Saw” – Friday 11/6

Warm Up:Knees to Elbow progression DB Rows Each ArmSingle UndersSingle Under Bellhops (Front to Back)Single Under Skier Hops (Side to Side)Single Under “Run in Place”Hamstring Scoop StretchSingle Under Left LegSingle Under Right LegSingle Under + Double...

“Belt Sander” – Thursday 11/5

Warm Up:1) [Elbow to Instep2) [Quad Touchdown3) [Bootstrappers]4) [Up Down5) [High Knees] WOD2 Rounds:60/48 Calorie Row30 Push-up on DB + Renegade Row* (50/35#)90 Air Squats w/ Medball (20/14#) *1 Rep= 1 Push-up + Renegade Row on 1 arm. Alternate row arm each rep....

“Serrano Ham” – Wednesday 11/4

Warm Up::20-:30 [Scorpion Stretch:20-:30 Jumping Jacks:20-:30 Skier Jumping Jacks:20-:30 Plank to Reach Through to T-Twist Rotation:20-:30 Air Squats WODEMOM 20:1) :20 L-Sit Hold2) 18/14 Calorie Row3) 10 Burpee-to-Target4) 10 Bent Over Rows (135/95#) Level 2:EMOM...

“Mount Fitz Roy”

Warm Up:AMRAP 6::30 Couch Stretch / Leg:30 Banded March* Front:30 Banded March* Back:30 Reverse Lunges:30 Counter Balance Squat w/ Plate EMOM 24:Even: 3 Back SquatsOdd: 7 Strict Pull-ups* *Use bands or add weight as needed. Level 2:EMOM 24:Even: 3 Back SquatsOdd: 7...

“Impact Driver” – Monday 11/2

Warm Up: 1) Shoulder Taps.2) Up Downs3) Seated DB Strict Press4) [Partial & Full Wall Walk WODAMRAP 12:10 Handstand Push-ups10 Devils Press (35/20#)10 DB Renegade Row Level 2:AMRAP 12::30 Handstand Push-ups Attempts or 5 Negatives10 Devils Press (25/15#)10 DB...

“Ghoul” – Friday 10/30

Warm Up:1) [Hamstring Scoop Stretch2) Jumping Jacks3) Straight Leg Sit-ups4) Muscle Clean to Shoulder Press WOD7 Rounds:7 Box Jump Over (Clear Box) (20/14″”)5 Hang Power Clean & Jerk (165/115#) Level 2:7 Rounds:7 Box Jump Over (Clear Box)...

“Spooky Triple” – Thursday 10/29

Warm Up:1) Elbow to Instep2) Single Under3) Bootstrappers4) Up Down’s5) High Knees WODEach event scored separately: 0:00-8:00For Time:Run 800m 8:00-18:00For Time:Row 1,000m 18:00-30:00For Time:100 Push Ups100 Sit-Ups100 Air Squats Level 2:Each event scored...

“Ghost” – Wednesday 10/28

Warm Up: Arm circles forward.[Doorway Stretch]Scap Pull-upsAlternating LungesKip Swing WOD AMRAP 8:50 Pull-Ups or 50 KB Swings ((70/53)50 In-Place Front Rack Lunges (95/65#) Level 2:AMRAP 8:35 Pull-Ups50 In-Place Front Rack Lunges (75/55#) Level 1:AMRAP 8:25 Jumping...

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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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