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

"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)