WORKOUT OF THE DAY(WOD) & BLOG
Skill
Strict Pull up
Partner WOD (35 Minute Cap)
50 Calorie Row
60 Burpees
20 Strict pull ups
50 Calorie Row
60 Pistols
20 Strict pull ups
50 Calorie Row
60 Toes to Bar
20 Strict pull ups
50 Calorie Row
60 Burpee Box Jumps
20 Strict pull ups
One athlete works at a time
Level 2- 35 Calories, 40 Reps, kipping pull-ups
Level 1- 25 Calories, 30 Reps, ring rows
Warmup
"Bring Sally Up"
Skill
Handstand Push-ups
Strength
For 21 Minutes
Min 1: Deadlift- 3 Reps
Min 2: 5 Strict HSPUs
Min 3: Rest
WOD
2 Rounds
1 Minute Work: 30s Rest
1. Row/Assault Bike
2. Kettlebell Swing (2,1.5)
3. Push-up
4. Double Unders- 5=1 Rep
Score = total Reps
Level 2- (1.5,1)
Level 1- (1,0.75); singles 10 = 1 rep
Skill
Gymnastic Ring Work
-Rows
-Dips
-Push-ups
Partner WOD
25 Minute AMRAP
12/10 Calorie Row
10 Shoulder to Overhead (135,95)
10 Box Jumps (24/20)
Level 3- 115/80
Level 2- 95/65
Level 1 – 65/35
Strength
Back Squat
2-2-2-1-1-1
WOD
12 Minute Ascending AMRAP
3 Burpees
3 Wallballs
3 Medball Sit ups
6 Burpees
6 Wallballs
6 Medball Sit ups
9 Burpees
9 Walballs
9 Medball Sit ups…
*Hold medicine ball at your chest – not going overhead with the ball.
L1/L2 – Regular abmat sit ups
Partner WOD!
5 Rounds for Time
50 Front Squats (75,55)
40 Kb Swings (1.5/1)
30 Thrusters
20 KB Swings
10 Front Squats
Level 2- (65/45)
Level 1- (55/35) (1/.75) 40-30-20-10-5
Skill
Clean & Jerk
WOD 1
20 Burpee Pull-ups
15 Clean and Jerks (135,95)
15 Burpee Pull-ups
10 Clean and Jerks
10 Burpee Pull-ups
5 Clean and Jerks
5 Burpee Pull-ups
Level 2- (115,75)
Level 1- (95,45)
WOD 2
500m Row
400m Run
500m Row
Strength
Front Squat
3-3-3-3-3
WOD
16 Minute AMRAP
16 Wallballs
14 Toes to Bar
4 Muscle-ups
200m Run
Level 3- 2 Muscle-ups
Level 2- 12 Toes to Bar, 12 Ring Dips
Level 1 -10 WB, 10 T2B, 10 Ring Dips
“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20")
Ca$hout:
2 mile run
Level 2 -3/4 Bodyweight
Level 1 – 1/2 Bodyweight
Strength
Overhead Squat
2-2-2-2-2
WOD
3 Rounds
20 Burpees
30 Kettlebell Swings (1.5,1)
40 Goblet Lunges
50 Double Unders
Level 2- (1,0.75), 25 Double Unders
Level 1- (0.75,0.5), Singles
Beasts - Last week was a tough one, great work by all!
We kick this week off with THE benchmark of all CrossFit Benchmarks….the infamous Fran. Hopefully most of you can make it in! See you at the gym...
WOD
“Fran”
21-15-9
Thruster (95,65)
Pull-up
Level 2 (75,55)
Level 1 (65,35)
WOD 2 (Optional)
750m Row
50 Sit-ups
500m Row
40 Sit-ups
250m Row
30 Sit-ups
Partner WOD!
"Hamburglar"
3 Rounds for time
400m Medball Run (20/14)
200 Double Unders
100 Air Squats
50 Deadlifts (155/105)
25 Hang Power Clean
*Partners run together; split reps any way you would like
Skill
Row
WOD
40 Kettlebell Swings (2/1.5)
20 Strict Pull-ups
20 Calorie Row
40 Push-ups
15 Strict Pull-ups
20 Calorie Row
40 Goblet Lunges
10 Strict Pull-ups
20 Calorie Row
40 Toes to Bar
5 Strict Pull-ups
20 Calorie Row
Level 2- 30 Reps, Kipping Pull-up (1.5,1)
Level 1 -20 Reps, Ring Rows (1,0.75)
Strength
1. Push-press
3-3-3-3
2. Push-jerk
2-2-2-2
WOD
“Air Force”
20 Thrusters (95/65lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65lbs)
20 Overhead Squats (95/65lbs)
20 Front Squats (95/65lbs)
Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
Level 2- (75,55), 3 Burpees
Level 1- (65,35), 2 Burpees
Strength
Every 2 Minutes for 16 Minutes
2 Squat Snatches
-Ascend in weight as able.
Level 1/Level 2- 2 Power Snatches
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatch (115,75)
Box Jump Over
Level 2- (95,55)
Level 1- (75,35)
Skill
Double Unders
Pull-ups
WOD
100 Dubs
25 Pull-ups
25 Wallballs
600m Run
– Rest 3 Minutes
75 Dubs
20 Pull-ups
20 Wallballs
500m Run
– Rest 3 Minutes
50 Dubs
15 Pull-ups
15 Wallballs
400m Run
Level 2- 50-30-20 Dubs, 20-15-10 Pull-ups
Level 1- Singles, 15-10-5 Pull-ups & Wallballs, 400-200-200m Run
ADV- C2B Pull-ups
Strength
Thruster
3-3-3-3-3
WOD
10 Minute AMRAP
10 Deadlifts (225,155)
10 Ring Dips
Level 2- (185,125)
Level 1- (135,95)
Ca$hout
Max Calories on rower or assault bike in 2 Minutes
Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Skill
Muscle-up
Handstand Push-up
WOD
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)
-OR-
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (1.5,1)
Level 2- (1,0.75),
Level 1- (0.75,0.5)
Skill
Toes to Bar
WOD
2 Rounds
600m Run
20 Burpees
400m Run
30 Toes to Bar
200m Run
60 Double Unders
Level 2- 30 Double Unders
Level 1- Singles, sit-ups,400-300-200
Strength
Power Clean
3-3-3-3-3
WOD 1
6 Minute AMRAP
3 Hang Power Cleans (165/110)
5 Shoulder to Overhead
6 Minute Rest
WOD 2
6 Minute AMRAP
7 Box Jump Overs
7 Wallballs (20/14)
L3 – (135/95)
L2 – (95/65)
L1 – (65/35)
Strength
Deadlift
2-2-2-2-2
WOD
50 Calorie Row
30 Burpees
40 Overhead Squats (115,75)
30 Burpees
50 Calorie Row
Level 2- (95,55) 40-20-30-20-40
Level 1- (75,35) 30-15-20-15-30
© 2015 Kells- 187 Summer Street, Kingston, MA- 02364 | 781-585-3018
