"KettleBells 4 Kids"

KettleBells for Kids is here! Please join us any time between 9:30AM and 11:30AM as we will be running heats during this timeframe. We are working hard to raise funds for this great organization, so please consider donating! We will have an envelope on-hand. Also, for those of you who inquired about donating online, please use this link (you might need to cut & paste):

https://www.classy.org/fundraise?fcid=474530

Also, the post-event BBQ is still ON, despite the fact that there could be a few sprinkles. We have great food, jumpy house for the kiddos, a tent in case of weather, swimming and plenty of adult beverages. Please join us any time after 1:00PM at 4 Rachaels Ln Duxbury (a few minutes off of Exit 11)

See you soon!

WOD

AMRAP 9

9 KB Swings (53/35)

9 Burpees

9 KB Swings

9 Box Jumps (24/20)

"Mr. Blutarsky"

Strength
Front Squat
2-2-1-1-1

WOD
10-9-8-7-6-5-4-3-2-1
Back Squat (135,95)
KB Snatch - full number each side (53/35)
100m Run After Each Round

Level 2 (115,75)
Level 1 (95,45)

"CrossFit Hero WOD: Ryan"

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Five rounds for time of:

7 Muscle-ups

21 Burpees

Level 2: 21 pull-ups/21 dips

Level 1: 21 ring-rows/21 push-ups

"Lama"

Skill
Toes to Bar

WOD
4 Rounds
500m Row
10 Shoulder to Overhead (165,115)
15 Toes to Bar
200m Plate Carry (45/25)
Rest 2 Minutes

Level 3- (135,95)
Level 2 (115,75)
Level 1 (95,45)

"Swingers"

Strength
Back Squat
2-2-1-1-1

WOD
30 Wallballs (20/14)
30 Kettlebell swings (2,1.5)
60 Box Jumps (24,20)
30 Kettlebell Swings
30 Wallballs

Level 2- 1.5,1
Level 1- 1,0.75, 30 Box jumps

"Porky"

Strength
Squat Snatch
2-2-2-2-2

Level 1- Power Snatch/Overhead Squat

WOD
40s work:20s Rest
Power Snatch (95,65)
Row (cal) 
Sit-ups
Goblet Lunges (2,1.5)

*Advanced Airdyne/GHD

Complete 4 Rounds at each station then rotate. There will be a 1 minute rest between exercises. Score= total reps/calories

Level 2- 75,55, 1.5,1
Level 1- 65,35, 1,0.75

"CrossFit Hero WOD: Nutts"

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

"Nutts"

10 Handstand push-ups

250/205 pound Deadlift, 15 reps

25 Box jumps, 30/24 inch box

50 Pull-ups

100 Wallball shots, 20/14 pounds

200 Double-unders

Run 400 meters with a 45/25lb plate

"Royal w/Cheese"

Strength
Squat Program - LAST DAY - Week 12 Day 2

WOD
10 Minute AMRAP
3 Power Cleans (185,125)
20 Double Unders

Level 3 (155,105)
Level 2 (125,85), 10 Double Unders
Level 1 (95,55), 30 Single Unders

"Brothafromanothamutha"

CFK Bring-a-Friend Day!

Complete 4 rounds ( Teams of 2)

400m Med Ball Run (Run together)

40 Burpees

40 Sit-ups

40 Push-ups

40 Air Squats

Athletes will run together, and split the reps however you want

"Thug Life"

HAPPY BIRFFFDAY GALLA!!!!

Skill
Handstand Hold
Handstand Push-up
Kipping Ring Dip

WOD
4 Rounds
In 2 Minutes Complete:
200m Run
Then AMRAP Deadlifts (275,185)
Rest 1 Minute
In 2 Minutes Complete:
200m Run
Then AMRAP Handstand Push-ups OR Ring Dips
Rest 1 Minute

*Before the workout begins pick either the Ring Dip or the HSPU to be your focus for the workout. RX athletes should be basing this off their weakness.

Level 3- (225,155)
Level 2 (185,115)
Level 1 (135,95)

"Spaghetti Jelly"

Strength

Squat Program Week 12 Day 1 - Last week of the squat program! We will test next week. 

WOD

3 Rounds
15 Burpee Box Jumps
15 Knees to Elbow
15 Kettlebell swings (2,1.5)

Level 2 (1.5,1)
Level 1 (1,0.75)

"The Cabbage Patch"

Strength
Squat Snatch
2-2-2-1-1-1

WOD
EMOM20
Odd- 15/12 Calories on the Rower
Even- 50 Double Unders

Level 3- 30 Double Unders
Level 2- 12/10 Calories, 20 Double Unders
Level 1- 10/8 Calories, 40 Singles

"CrossFit Benchmark: Hope"

WOD
“Hope”
Three rounds of:
Burpees
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

Scaled – (55/35)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

"Clark W."

Strength

Squat Program Week 11 Day 2

WOD

AMRAP 5

10 Slam Ball

10 Sit-ups

Rest 2 minutes

AMRAP 5

10 Thrusters (45/35)

10 Push-ups

"Rerun"

WOD
1000m Row
21 Overhead Squats (115,75)
800m Run
21 Toes to Bar
750m Row
15 Overhead Squats
600m Run
15 Toes to Bar
500m Row
9 Overhead Squats
400m Run
9 Toes to Bar

Level 2 (95,55)
Level 1 (75,35), 750,600,500,400,250,200

"The Bear"

Strength
EMOM10
1 Bear Complex
-Ascend in weight as able. Report starting weight and ending weight.

https://www.youtube.com/watch?v=f2Ikgkv0IFE

WOD
10 Minute AMRAP

10 Power Cleans (135,95)
15 Wallballs

Level 2- 115,75
Level 1- 95,45

Ca$hout
3 Rounds
10 Jackknives
20 Sit-ups
30 Hollow rocks

"Shaggy"

Strength
Squat Program Week 11 Day 1

WOD
15 Minute AMRAP
5 Burpee Pull-ups
10 Deadlift (185/135)
15 Kettle Bell Swings (2,1.5)

Level 2 (1.5,1)
Level 1 (1,0.75)

"The Piper"

Strength 

1) Press 

5-5-5-5

2) Push Press 

3-3-3-3

WOD 

10-8-6-4-2

Clean & Jerk (135/95)

Double Unders x10

Level 2 - 115, 75 DUx5

Level 1 - 95, 45, singles x10

"CrossFit Benchmark: Angie"

Skill
Hollow Rocks 

Kipping Pull-ups

WOD
“Angie” For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

The reps for each movement must be completed before moving on to the next

Level 2- 75 reps of each
Level 1- 50 reps of each

"Ol' Skool"

Strength

Squat Program Week 10 Day 2

WOD

AMRAP 15

5 HSPU

10 Hang Power Clean (135/95)

15 Box Jumps (24/20)

30 Double Unders

Level 2 - 115/75

Level 1 - 95/45; 60 singles