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
WORKOUT OF THE DAY(WOD) & BLOG
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
Strength
Back Squat
2-2-2-2-2
WOD
5 Rounds
200m Medball Run
15 Wallballs
15 Burpees
Level 1- 100m Run, 10 reps
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
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.
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
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
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
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
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
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)
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)
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
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)
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)
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
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
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)
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)
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
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)
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