11.19.2020

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





11.18.2020

Thursday

FRONT SQUAT: 7-7-5-5-3-3 
BENCH PRESS: 7-7-5-5-3-3
 




11.17.2020

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




11.16.2020

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.




11.15.2020

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