FUNday

In TEAMs of 2.... 

AMRAP in 30min of:

  20 Pull-UPs 

  RUN to Tire

  20 In & Out Tire Flips

  RUN to Bars 

  20 Toe-2- Bar

  RUN to Tire

  20 In & Out Tire Flips

  RUN to Bars 

 The Patrol Athlete

Thursday

FRONT SQUAT: 7-7-5-5-3-3 

BENCH PRESS: 7-7-5-5-3-3

 

Wednesday

ACTIVE RECOVERY 

BLOCK RUN: easy pace 

Mobility Work

EMOM for 16min. alternate b/n:

 10 GHD Situps 

 20 Double Unders 

 10 Hip Extensions

 20 Fluter Kicks

Tuesday

“KELLY BROWN”

5 Rounds for TIME of:

  ROW 440m
 10 Box Jumps
 10 Deadlift
 10 Wallballs

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box

---

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.

Monday

On a 15min Clock, for MAX Reps each Round:

From 0:00-3:00, Anchor RUN then do Pull-UPs
    Rest 1 minute
From 4:00-7:00, Anchor RUN then do C&Js*
    Rest 1 minute
From 8:00-11:00, Anchor RUN then do Pull-UPs
    Rest 1 minute
From 12:00-15:00, Anchor RUN then do C&Js*

*♀ 105 lb. ♂ 155 lb.

Kansas City Chiefs RG Laurent Duvernay-Tardif’s