WOD-

For time:
50 Cal Ski Erg
20 Sandbag Over Shoulder
50 Cal bike
200m Overhead Plate Carry 45#(35#)
50 Cal Row
20 Box Jumps 36″(30″)

Regular Saturday schedule today.  

WOD-

3 rounds for time of:
Run 800m
5 Power Cleans 185#(125#)
10 KB Deadlifts Left 70#(53#)
10 KB Deadlifts Right 70#(53#)
15 GHD sit-ups

SPRINT-

In teams of 2, complete the following for time:
Row 2020 meters
Then
11 Rounds each of:
7 Hang dumbbell clusters
4 Strict pull ups

Limited schedule again today.  Sign up in MBO to reserve your spot in one of the classes.

WOD-

For time: 3-6-9-12-15-12-9-6-3
Wall Balls 20#(14#) 10’9′
Pull-ups
Burpees

Happy Thanksgiving! 

Make sure you sign up for class via MBO.  

WOD-

As many rounds and reps as possible in 15 minutes of:
10 Hang Power Snatch 95#(65#)
10 Cal Row
50 Double Unders

WOD-

5 Rounds each for time of:
10 Deadlift 1.5x bodyweight
200m run w/20#(14#) Ball

*200 will be out the back door and in the front door so everyone runs same distance

SPRINT-

5 Rounds for time of
50 Double unders
25 Russian kettlebell swings
Ski or bike 20(15) calories
25 Ab mat sit ups

WOD-

IWT: 3 x 2 minute rounds with 2 min rest between of:
20 Thrusters 75#(55#)
As many reps as possible with time remaining of bar muscle ups

Rest 5 Min after round 3, then

3 x 2 minute rounds with 2 min rest between of:
15 Toes-2-Bar
As many reps as possible with time remaining of handstand push-ups

SPRINT-

As many rounds as possible in 18:00 of

Row 30(20) calories
15 Goblet squats with kettlebell
10 Chest to bar pull ups
5 Strict toes to bar

WOD-

40 Min row for max meters
Every 5 min get up and do:
10 AbMat Sit-ups
10 Burpees over the rower
10 AbMat Sit-ups

SPRINT-

5 Rounds for max calories of:

With a 2:30 clock
8 Deadlifts with dumbbells
4 Hang power cleans
8 Shoulder to overhead
4 Burpees over dumbbells
Max calories on bike with time remaining

Rest 1:30 between rounds
*Score is total calories over 5 rounds

WOD-

As many rounds as possible in 14:00 of:
4 DB Squat Snatch R
4 DB Squat Snatch L
10 Ring Push-ups
40 Double Unders

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007.

In 2010, she became a member of the CrossFit Kids Seminar Staff. An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

WOD-

“Kelly Brown”

5 Rounds For Time:

Row 440m
10 Box Jumps 30″(24″)
10 Deadlifts 275#(185#)
10 Wall Balls 30#(20#) 10′(9′)

SPRINT-

 “Kelly Brown”

5 Rounds for time of

Row 440 meters
10 Box jumps
10 Deadlifts with 2 kettlebells
10 Wallballs

WOD-

For Quality:

50 controlled Turkish get ups,
then…

Max effort 2000 meter row

FOCUS ON MOVING WELL
THROUGH THE TGU’s and
don’t worry about the weight.

Row time is only scored
poriton of the WOD

SPRINT-

As many rounds as possible in 15:00 of
15 Dumbbell shoulder to overhead
3 Rope climbs
Bike or Ski 10(8) calories