• Daily WOD Blog

    11162020 – 11202020

    Monday 11-16-20

    6 rounds for time of:

    12 Front Squats, 115/75 lbs

    12 Bar Facing Burpees

    Weighted Run, 65/35 lbs, 200 m


    Tuesday 11-17-20

    10 rounds for quality of:

    10 Bike Calories

    10 Alternating Dumbbell Snatches, 65/35 lbs

    10 GHD Sit-ups


    Wednesday 11-18-20

    In 3 mins do:

    Run, 400 m

    max reps in remaining time Pull-ups

    — Rest 1 min —

    In 3 mins do:

    Run, 400 m

    max reps in remaining time Clean & Jerks, 155/105 lbs

    — Rest 1 min —

    In 3 mins do: Run, 400 m

    max reps in remaining time Pull-ups

    — Rest 1 min —

    In 3 mins do:

    Run, 400 m max reps in remaining time

    Clean & Jerks, 155/105 lbs


    Thursday 11-19-20

    Floor Press : 2 Rep Max

    Annie

    50-40-30-20-10 reps, for time of:

    Double Under

    AbMat Sit-up


    Friday 11-20-20

    Kelly Brown

    5 rounds for time of:

    Row, 440 m

    10 Box Jumps, 30/24 in

    10 Deadlifts, 275/185 lbs

    10 Wall Balls, 30/20 lbs, 10/9 ft

    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.