"My Plums"

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Skill
Kettlebell work
OH KB Lunge/KB Clean/One-armed KB swing/KB Snatch

WOD
3 Rounds

In 2 Minutes Complete
250m Row
Then AMRAP Burpees

Rest 1 Minute

In 2 Minutes Complete
250m Row
Then AMRAP Kettlebell Swings (2, 1.5pd)

Rest 1 Minute

In 2 Minutes Complete
250m Row
Then AMRAP Sit-ups

Rest 1 Minute

*Try to work in the bike for one of the intervals if possible

L2 – 1.5, 1pd
L1 – 1, 0.75pd

 

Olympic Lifting Class **6PM Only** 

 

Warm Up:

With a KB: 10 OH lunges each side

10 push press each side

10 goblet squats. (2 rounds)

Drill: 

10-9-8-7-6-5-4-3-2-1 split jerk (95/65)

1-2-3-4-5-6-7-8-9-10 burpees

Complex: 

1 squat clean + 1 front squat + 2 split jerk

5(1+1+2) increase weight as you go

Strength: Front Squat 

*work off of week 5 day 1 in hatch 


"KettleBells4Kids"

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Gratitude is very easy to express; remembering to do so is the difficult part. 

Did you know that the average age for a homeless person in this country is 9? NINE!!

We have hit the lottery...every one of us. We don't have to try and save the world every day. But we can be grateful...and we can give back from time to time when the opportunity presents itself. 

Please join us at CrossFit Kells tomorrow, September 10th, where we will be working-out to raise awareness for homeless children in Massachusetts. In conjunction with @kettlebells4kids we will be raising as much money as possible for an amazing cause. The workout is very doable and scaleable for all. 

ALL are welcome - CFK member or not, CrossFit experience or not, child or adult. Please bring your friends, your family, and donate whatever you can!

"KettleBells4Kids"

AMRAP 9

9 KB Swings (53/35)

9 Burpees

9 KB Swings

9 Box Jumps (24/20)

 

CrossFit Hero WOD: DT

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The 1st Round should be hard, but unbroken. The subsequent rounds will require breaking up into manageable reps with appropriate rest. Move with good technique, and move with intensity. You should not be doing singles. You should not be standing around.

WOD
“DT”
5 Rounds
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Push Jerks

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,65)

Rest/Guided Mobility – 10 Minutes
forearms, upper body

Conditioning
800-600-400-200 Sprint
Work in with a partner. One partner works while the other rests.

OLYMPIC LIFTING Class 6pm only.

Warm UP: (2x) 10 Sampson Stretch, 10 Jumping Squats, 5 strict pullups.  Then, 2 Rounds: 10 snatch balance, 10 Front Squat, 10 low hang Power Snatch.

DRILL: EMOM 14:  Odd: 2 Power Snatch, 2 Squat Snatch (135/95) Even: 12 T2B

COMPLEX: 1 Squat Snatch + 2 OHS (10x) *first 5 sets should be light, last 5 should go up in weight.

STRENGTH: Work up to a heavy 2 rep OHS. (from the rack)

"BBQ, K4K and KBC"

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CFK

 

Couple quick things

 

1) The Second Annual Tops Ops CFK BBQ Beer Pong Flip Cup Jumpy House Magic Show sponsored by Tito’s, Yardo, Kill Cliff, Old Navy, The Demolition Derby and The Moscow Mule - Sweet fancy Moses….what a party. THANK YOU is an understatement, Peter and Ashley! An amazing time was had by all. The Bud Light flowed like wine, the beer pong players flocked like the Salmon of Capistrano, and Yardo belted out renditions of 90’s jams with the voice of an angel. Thank you all for coming, and for bringing your A-Game. The final MVP ballots have been tallied, and the award goes to……….Beer-Pong captain and inventor of the spicy lettuce wrap, Bill Kallenberg! Honorable mention goes to Melissa “Copper Cup” Killham and Petey “Froning, Jr.” Fitzgerald, Prince of Many Faces and Lord of the Selfie. 

 

Great time, everyone…see you at the Third Annual…

 

2) Kettlebells 4 Kids - This Saturday, heats for the K4K workout will begin at 8:30AM. THIS WORKOUT IS OPEN TO ALL ATTENDEES - members and non-members alike. Our goal is to raise as much money as possible for this great cause!! Please plan on coming and donating if you can

 

3) CFK KettleBell Club - Below is the list of KettleBell Club standings. Phenomenal job everyone, and welcome to the list all of you first timers! As a reminder to our newer members, CFK KettleBell Club is awarded to those members who attend 15+ times per months for 12 consecutive months. Members of this club will receive their own personalized CFK KettleBell. 

 

Here is the latest list:

 

 

8 Months

Ros

Greg Mac

Katelyn

Will B

Kim M.

Karen B.

Glen

Jen Maser

Casey

Jill W.

 

7 Months

Laura Mac - Back on the clock after a special childbirff pause/pardon...back in the KBC hunt

 

6 Months

Danny

Matt Morin

 

5 Months

Rob Kelly

Ashley Short

 

4 Months

Brendan

 

2 Months

Lauren

Kristen K

 

1 Month

Matt Leahy

RJ

Nick

Martaaaaay

Kristen Hoban

Matt Manning

 

All for now, 

-Mike

Pool Party, K4K and New Schedule

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CFK, 

 

Three quick things:

 

* Second Annual Tops Ops Adult Swim Jumpy House BBQ Beer Pong Tournament and Picnic Extravaganza sponsored by Red Bull, Lulu Lemon, Grey Goose and Chico’s Bail Bonds - Tomorrow looks like a great day! ALL CFK members are invited to 4 Rachel’s Ln in Duxbury (THANK YOU Peter & Ashley!) for a little bit of protein, jarts and magic show fun. Jimmy-the-Great has procured multiple pigeons, sponge balls and tons of trick gum for your entertaining pleasure. Bring your favorite adult beverage, some swim trunks and a good time…gonna be a fun one. Pedro has (in Pedro fashion) gone above and beyond…live music, DJ, jumpy jump thing and more. See y’all there!

 

* Kettlebells 4 Kids - Don’t forget to join us NEXT Saturday (9/10) for our K4K workouts. We’ll be raising money for a phenomenal cause and getting a good sweat in. No class times that day; just heats for K4K

 

* New Schedule - Starting Tuesday 9/6, we are adding a 10:30AM open gym to all weekdays. The 8:30AM/9:30AM classes will remain, and we will have open gym every day after that from 10:30-11:30

 

All for now, 

-Mike

"Smorgasbord in the Fjord"

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Strength
Strict Press
5-5-5-5-5

WOD
10-15-25-15-10
Kettlebell Swings (2,1.5)
Box Jumps
Abmat situps

Level 2 1.5, 1
Level 1 1, .075

Olympic Lifting Class **6:00PM Only**

Warm up: 2 rounds of 5 push press, 5 push jerk,  (back rack) 10 OH lunges.

Then: 5 squat clean, 5 power clean 10 jerks. (2x through)

Drill: 10-9-8-7-6-5-4-3-2-1 sq. clean&jerk 1-2-3-4-5-6-7-8-9-10 push-up/pull-up/squat

Complex: 5 power cleans + 5 jerks. Then: 4 power clean + 4 jerks. Then: 3 power clean + 3 jerks. Then 2, then 1. 

*increase weight each set.

Strength: work up to a heavy 2 rep squat clean

"Isaac"

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Skill
Pistol

WOD
In 7 Minutes Complete
10 Clean and Jerks (155,105)
Then AMRAP
6 Pull-ups
9 Push-ups
12 Pistols

Rest 2 Minutes

In 6 Minutes Complete
8 Clean and Jerks (155,105)
Then AMRAP
6 Pull-ups
9 Push-ups
12 pistols

Rest 2 Minutes

In 5 Minutes Complete
6 Clean and Jerks (155, 105)
Then AMRAP
6 Pull-ups
9 Push-ups
12 Pistols

Level 3 (135,95)
Level 2 (115,75) Level 1 (95,55)
ADV- (185,125) Sub ring dips for push-ups. These sets are meant to be fast. Complete if you are able to do 9 dips unbroken.