CFK Holiday Benchmark Re-test: "Ralphie"

Strength
Front Squat
5-5-5-5-5

WOD - "Ralphie"
3 Rounds
15 Thrusters (95,65)
20 Double Unders
15 Toes to Bar
20 Double Unders

Level 2- (75,55), 10 Double Unders
Level 1- (65.35), Singles

"Viva Los Tito's!"

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

WOD
5 Rounds
200m Medball Run
15 Wallballs
15 Burpees

Level 1- 100m Run, 10 reps

CFK Holiday Benchmark Re-test: "Airforce"

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

CrossFit Benchmark: "Isabel"

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

Level 1- Power Snatch

WOD
“Isabel”
30 Power Snatches for Time (135,95)

Level 2 (115,75)
Level 1 (95, 50)

If you are scaling the weight on the workout you should be aiming for 70-75% of your 1 rep on the strength

Ca$hout
500m Run
50 Superman’s/Back Extensions
500m Run

-cashout can be done outside of class time.

"Quagmire"

Partner WOD!

2 Rounds

400m Run (together)

50 Medball Pass Situps (20/14)

100 Double Unders

50 Hang Power Clean (135/95)

75 Wallballs

50 KB Swings (53/35)

500m row

CrossFit Benchmark: "Annie"

Skill
Handstand Push-ups

WOD 1
3 Rounds
21 Pull-ups
15 Front Squats (115,75)
9 Strict Handstand Push-ups

Level 3- Kipping HSPUs
Level 2 (95,65), 15-15-5
Level 1 (55,35), 12-12-12 Push-ups

First set of pull-ups should be in 2 sets or UB. If not scale.

8 Minute Rest

WOD 2
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Level 2 -1/2 Double Unders
Level 1- Singlesx2

Thursday 11-12 Olympic Lifting Class

REMINDER! Oly Class will be replacing the 6PM class. Regularly scheduled classes will take place at 5:00PM and 7:00PM

3 rounds:
3 power clean
3 front squat
3 clean
3 jerk

Close-grip OHS
3×3 light

Clean + front squat + jerk
5x(1+1+1) @ 85%

Clean RDL
5×5 heavy

"Ogre"

REMINDER! Oly Class will be replacing the 6PM class. Regularly scheduled classes will take place at 5:00PM and 7:00PM

Skill
MUPs
Ring Dip

Strength
Deadlift
5-5-5-5-5
-Between sets complete 10 bandy side steps in each direction

WOD
Every Minute on The Minute for 20 Minutes

Odd- 15/12 Calories
Even 1- 10 Alternating Goblet Lunges (2,1.5)
Even 2- 3 Muscle-ups or 10 Ring Dips

(Alternate between movements on even numbers)

Level 2- 12,10 Calories, (1.5,1)
Level 1-10, 8 Calories (1,0.75), Box Dips

"Three Wise Men"

Happy Veterans Day to all who have served our country and kept us safe. And to all CrossFit Kells veterans, a special and sincere THANK YOU for your service and sacrifice...

Skill

Hang Squat Snatch

Veterans Day WOD - "Three Wise Men"

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs, or 65/35 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs, or 65/35 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/10 lbs)

Learn more at www.threewisementribute.org

CrossFit Hero WOD: "Wood"

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Skill:

Sumo Deadlift High Pull

WOD
“Wood”
5 Rounds
Run 400 meters
10 Burpee Box Jumps (24,20)
10 Sumo Deadlift High Pulls (95,65)
10 Thrusters (95,65)
Rest 1 minute

Level 2- (75,55)
Level 1- (55,35)

"Roadhouse"

Strength
Squat Clean
2-2-2-2-2

WOD
3 Rounds
50 Double Unders
30 Kettlebell Swings (1.5,1)
25 Double Unders
15 Toes to Bar

Level 2 (1,0.75)
Level 1 (0.75, 0.5)

CrossFit Hero WOD: "Jason"

Jason Dale Lewis

S01 SEAL was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

*1 Muscle-up = 3 pull-ups/ring-rows & 3 push-ups/dips

"McDowell's"

WOD 1
10-9-8-7-6-5-4-3-2-1
Deadlift (225,155)
Bar Facing Burpees

Level 2- (185,125)
Level 1- (135,.95)

Rest 10 Minutes

WOD 2
750m Row
50 Goblet Lunges (2,1.5)
750m Row
50 Sit-ups

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

"Sweet Lou"

Strength
Work up to Max weight for the complex:
1 Push-jerk
1 Split- jerk

Level 1- Push-press/Push-jerk

WOD
Open WOD 12.3
18 Minute AMRAP
15 Box jumps, 24″ box
12 Shoulder to overhead (115, 75)
9 Toes-to-bar

Level 2 (75,55)
Level 1 (65,35)

"Wednesday 11-4 Olympic Lifting Class - 6:00 PM"

Warm Up
3 Rounds
3 Overhead Squats
3 Hang Snatch
3 Snatch Balance
3 Heaving Snatch Balance

No-Foot No-Contact Snatch
3 x 3

Snatch Pull + Snatch
5 x (1+1) @ 80%

Overhead Squat
5 x 3, heavy

"The Gas Face"

Midline Crush
2 Rounds
1 Minute at Each Station
-Abmat Sit-ups
-Hollow Rocks
-Plank Hold
-Jack Knives
-Rest

Partner WOD
10 Rounds
400m Sprint
50 Double Unders

One partner works at a time.

Level 2- 25 Double Unders
Level 1-300m Sprint, 50 singles

"Come At Me, Bro"

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

WOD
30-20-10
Chest to Bar Pull-ups
Wallballs
Power Snatch (75,55)

Level 2 (65,45)
Level 1 (55,35)

"Doughboy"

Strength
Hang Power Clean
3-3-3-3-3
(Hands must stay on the Bar)

WOD
5 Minutes of Rowing
4 Minutes of Clean and Jerks (135,95)
3 Minutes of Wallclimbs
2 Minutes of Back Squats (135,95)
1 Minute of Burpee Lateral Jumps

Level 2- (115,80)
Level 1- (95,55)

CrossFit Hero WOD: "Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

WOD
“Badger”
3 Rounds
30 Squat Cleans (95,65)
30 Pull-ups
800m Run

*Unless you can do 10-15 unbroken pull ups, you should be scaling down the pull up reps.

Level 2 (75,55), 20 reps
Level 1 (65,35), 15 reps

"J.V."

Strength
Overhead Squat
3-3-3-3-3

WOD

Row 500m

15 Thrusters (115,75)

Row 400m

12 Thrusters

Row 300m

9 Thrusters

Row 200m

6 Thrusters

Level 2 (95,55)

Level 1 (75,35)