CrossFit | 201113
Friday

201113

Workout of the Day

87

Kelly Brown
5 rounds for time of:

Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots

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

Post time to comments.


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.

Comments on 201113

87 Comments

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Kury Akin
May 23rd, 2021 at 1:50 pm
Commented on: 201113

18:21 4R - row 350m, bj@24", 10 dl@65kg, 10 wb-9kg to 10'


First session after losing a lot of weight recently and having no energy. Shedding? Wife had a vaccine right around when it started. More likely old age.

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Sin Man Chong
February 7th, 2021 at 4:58 am
Commented on: 201113

Rx 30:29

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Cy Azizi
January 1st, 2021 at 2:24 pm
Commented on: 201113

30:02. 30”,185#,20#

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Dan Cunningham
December 11th, 2020 at 7:22 pm
Commented on: 201113

25:03 Rx

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Jeff Chalfant
December 4th, 2020 at 10:41 pm
Commented on: 201113

24:05 rx’d Second guessed my count on the final round of box jumps and wallballs due to fatigue so I did an extra wall ball. Box jumps basically unbroken and wall balls definitely unbroken. Tried to maintain a power landing in the box jump instead of jumping half heartedly and landing in a squat. Deadlifts broken 6/4 all rounds.


177/41/69”

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Morgan Greene
December 2nd, 2020 at 10:24 pm
Commented on: 201113

Subbed max vertical jumps for box jumps (no 30” box)


24:36

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Mike Munsee
December 1st, 2020 at 10:47 pm
Commented on: 201113

M 50/190/6’

Subbed 44 sdhp for the row@45#. 185 dl, 20# ball 10’ target, 24” box.

19.55.

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Jeffrey Howard
November 26th, 2020 at 10:53 pm
Commented on: 201113

M/25/5'8"/160lb

CrossFit AFK


24:51 - Sc (20lb medball for wallball shots. all else as Rx)


For Kelly

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Kevin Miller
November 26th, 2020 at 10:42 pm
Commented on: 201113

M/47/5'7"/180

Scaled to 185# Deadlift and 20# ball to 10' target

27:46

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Giuseppe Petrillo
November 25th, 2020 at 1:28 pm
Commented on: 201113

20:35

run

63 kg bb

thruster 15 kg

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Ralph Keeley
November 23rd, 2020 at 5:09 am
Commented on: 201113

M/34/6'/175#


23:30 Rx

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Kimberly Wilson
November 22nd, 2020 at 12:25 am
Commented on: 201113

24:59 scaled

440 row

20 inch box jump

135# DL

14# wallball


35/F/5’7/145#

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YooSik Kim
November 20th, 2020 at 7:29 am
Commented on: 201113

Rx.

25:52


RIP.

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Yiannis Stathi
November 19th, 2020 at 7:40 pm
Commented on: 201113

Kelly Brown

5 rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

20-lb. ball to 9 ft., 185-lb. DL, 24-in. box


19:55

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Nicholas Northrup
November 19th, 2020 at 4:00 pm
Commented on: 201113

23:41

5 rounds

Row 440m

10 box jumps @ 30in

10 deadlifts @ 275lbs

*15 wall balls @ 20lbs.

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Michael Vasilenko
November 18th, 2020 at 11:31 pm
Commented on: 201113

23:05

Sub

bj to box jump overs

DL for 165lb

wb to 25lb dumbbell thrusters

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Morgan Tan
November 18th, 2020 at 4:58 am
Commented on: 201113

Scaled the deadlift to 185lbs and the rest stayed the same.

Time 23:15

It was painful, got to maintain a good pace and stay there. Started to get rough at round 3 onwards.


RIP

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Erik Dresner
November 17th, 2020 at 4:22 pm
Commented on: 201113

Subbed BJ with 6-foot broad jumps

Subbed WB with DB thruster (2x20# DB)


27:45

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Courtney Guthrie
November 17th, 2020 at 12:11 am
Commented on: 201113

~16:52 s


accidentally shut my timer off at around 15:32 so I figure 30 seconds to get it back up and running and then it went for another 52 before I finished.


shoulder dislocation injury so everything was single arm:

800m echo bike

10 box step ups 24”

70# SA KB DL

10# SA DB thruster


F/24/5’5/140

CrossFit AFK

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Chris Broomes
November 16th, 2020 at 10:18 pm
Commented on: 201113

Scaled to 225# on the DL because my back is sore and I'm 48, and a 20# ball


27:38

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Benjamin Schill
November 16th, 2020 at 9:38 pm
Commented on: 201113

M/43/6’3”/215

25:21 w/ 15x20lb WBs. No 30# avail.


RIP

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Vanessa Branstetter
November 16th, 2020 at 8:28 pm
Commented on: 201113

26:25 RXed

(edited)
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Claire Fiddian-Green
November 16th, 2020 at 1:36 pm
Commented on: 201113

25:34. Subbed 10 DB thrusters with 2x15# DB each round for wall ball shots, all else Rx.

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Liza Kale
November 15th, 2020 at 10:38 pm
Commented on: 201113

25:26


Kelly was the Flowmaster at my Kids seminar. Such an incredible human. A huge loss for the CrossFit community. May her memory be for a blessing. 💔


5RFT:

440m run

10 bar-facing hop-overs

10 deadlifts @ 95#

10 db thrusters @ 10#

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Brett Eckles
November 15th, 2020 at 10:27 pm
Commented on: 201113

19:20 modified. 225lb DL, everything else Rx


broke deadlifts 5/5 to change my swap grip. Wall balls unbroken. Box jumps with step down


M/27/199/6’1”

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Jon Friedland
November 15th, 2020 at 8:14 pm
Commented on: 201113

21.26 at 135 and 400m beech hill run AND 20# ball.


Thank you Kelly for all the light you brought the world.


jonNYC

(edited)
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Karina Findlay
November 15th, 2020 at 7:57 pm
Commented on: 201113

25 min cut off due to time constraints

440m row

10 box jumps 24’

4 DL 145#

10 wall balls 14# 9’ target

4 rds+ 220m row

May her memory be eternal!

(edited)
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Christian Simpson
November 15th, 2020 at 7:25 pm
Commented on: 201113

Back from a week vacation... catching up and so far it's brutal. Rx except wall ball 20# (no 30# ball)


40:21. (7:25/7:15/9:50/8:14/7:37)

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Chris Meldrum
November 15th, 2020 at 6:49 pm
Commented on: 201113

As rx’d, 24:34.


Harder than expected.  Was thinking of doing this at 90%, but felt like that would be about 5 minutes a round.  Turned out, 5 min/round was a lot closer to 100%, but by then I felt committed to that pace.  The deadlifts just ate me up each round.  Broke them 6-4.  All other movements unbroken.  Rows were around 1:55 pace.


47m/5'10"/180



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Cor Oz
November 15th, 2020 at 12:35 pm
Commented on: 201113

201113


https://www.crossfit.com/201113


21:45 time cap


Kelly Brown

5 rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box

Post time to comments.


Time cap: 22m

23:37 (make easier next time)

Subbed at home

SDHP 45lb total dumbbells

45 lb bench step ups (switched to jumps on bench after first round, bench about 18in)

55lb ea dumbbells dead lift from ground

20lb ball


GENERAL WARM-UP

Joint rotations

2:00 light jog

5 World’s greatest stretch

5 Back bridge

10 Arm swings

10 Leg swings

1:00 jumping jacks


SKILL PRACTICE

Handstand walking 

:30 nose hold

5 openers

5 ea shoulder taps


SPECIFIC WARM-UP

Row

SDHP 2x5


Box jumps

10 walking lunges

10 step-ups

5 broad jumps


Deadlifts

Straight leg band pull behind

5 light SLDL


Wall ball shots

With 10lb ball:

10 Archer squats

5 front squats with ball

5 shoulder press with ball

5 wall ball shots

With working weight:

5 wall ball shots

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Sam Meixell
November 15th, 2020 at 12:06 pm
Commented on: 201113

3 rounds in 15:55 of:

Row 440 m

10 box jumps, 24"

10 deadlifts, 185#

10 wall-ball shots, 14# @ 10"

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Troy Bruun
November 14th, 2020 at 11:31 pm
Commented on: 201113

Kelly Brown

5rds: 19:04


440m Row

10 Box Jumps (30”)

10 DL (185lbs)

10 Medball Thrusters (20lbs)

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Shaun Stapleton
November 14th, 2020 at 10:26 pm
Commented on: 201113

Rx besides the WB, did 20lbs to 12ft


24:36


Rest in paradise


36/195/5’9/M

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Chris Mugan
November 14th, 2020 at 8:31 pm
Commented on: 201113

22:04


RX (Barring wall balls as only 9kg ball).


Dad

Scaled

1k Airdyne

20 Deadlift 20kg

20 Squat 20kg

20 Thrusters 20kg


22:06

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Antonio Alves
November 14th, 2020 at 7:14 pm
Commented on: 201113

No gym, just DB. So scaled to:


5 rounds of:

44 SDLHP | 2x 7,5Kg DB

10 jumps to makeshift box | about 50 cm

10 DB deadlifts | 2x 14,5kg DB

10 DB thrusters | 2x 7,5Kg DB


SCORE: 23':18''


Rest in peace, Kelly Brown. My condolences to the family.

(edited)
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Myles Lance
November 14th, 2020 at 5:37 pm
Commented on: 201113

25:35

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marcus mcclain
November 14th, 2020 at 11:40 am
Commented on: 201113

Another HERO Workout that hits close to home... 11.11. was "Chad" and now "Kelly Brown"...I had to do this as a Team Work as I simply couldn't give the effort required to honor Kelly. 16:22 Rx'd as a Team.

R.I.P. Kelly Brown.

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Damien Leroux
November 14th, 2020 at 10:19 am
Commented on: 201113

rx : cap 20' (4 rd's + 10 box jump 60cm)

(edited)
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Nishanth Sacheendran
November 14th, 2020 at 9:20 am
Commented on: 201113

28:08


#20 Med Ball

#247.5 Deadlift


Rest in peace, Kelly Brown



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Joshua Willing
November 14th, 2020 at 3:53 am
Commented on: 201113

M39/6’0”/190


23:47 @ 225 / 20#


not feeling it today.

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Derek Eason
November 14th, 2020 at 3:37 am
Commented on: 201113

Rx 17:34


Rest in Peace Kelly.

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Peter Shaw
November 14th, 2020 at 2:31 am
Commented on: 201113

15:03 Rx

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Dustin Koppa
November 14th, 2020 at 2:09 am
Commented on: 201113

35-ish minutes


This was my only my 2nd WOD after incorporating CrossFit back into my life. Been around a 5 year gap.


Only 1 change: 25lb wall ball was the heaviest available and the ceiling limited me to 8-9ft, so I did 12 reps instead of 10.

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Dan Kremer
November 14th, 2020 at 1:36 am
Commented on: 201113

20# Wall Balls

35:17

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Jim Rix
November 14th, 2020 at 1:34 am
Commented on: 201113

Scaled to 5 rounds of

440 rows

10 box jumps, 24”

10 deadlift, 215#

10 thrusters, 20# DBs

25:15


Peace to John and the kids. Sounds like Kelly lived a full and vibrant life of giving. What a blessing to her family and community.


58/5’8”/160

(edited)
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Kevin Flowers
November 14th, 2020 at 12:48 am
Commented on: 201113

M/55/185/6’0”


”Kelly Brown” (-ish)


5 rds for time:

25 cal Echo bike (1:30’s)

10 box jumps 24”

10 DL 225 lbs

10 strict HSPU


20:14

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Hernani Ourique
November 14th, 2020 at 12:19 am
Commented on: 201113

19:10 RX


RIP KELLY

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Jim Rix
November 14th, 2020 at 1:35 am

Wow. Outstanding!

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James Gentile
November 13th, 2020 at 11:32 pm
Commented on: 201113

Subbed row with 500m run. 10lb ball. All else RXd.


Carried my 3yr old son on my back for one of the runs while my 4yr old daughter ran next to me. RIP Kelly.


This week has been motivating to push yourself while thinking of those who are no longer here to push besides you.


25:31.

(edited)
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Charlie Pokorny
November 13th, 2020 at 9:57 pm
Commented on: 201113

26:30 Rx except had to sub 30-lb WB with 20-lb ball to 12-foot target

with gratitude

m/52/5'11"/200#

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Lincoln Kerger
November 13th, 2020 at 9:39 pm
Commented on: 201113

5RFT

400m run

10 tuck jumps

10 DL 185#

10 WBS 20# ball 10ft target

21:12


Equipment constraints and sore back drove subs/scales.


RIP Mrs. Brown. You must have been an amazing lady, and thank you for teaching children the importance of getting and staying fit. My sincerest condolences to the Brown family.

(edited)
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Az Native
November 13th, 2020 at 9:36 pm
Commented on: 201113

28:35, at home so did following subs.

.5 mile bike for row

BJ’s on my tire off sidewalk, about 28.5”

DL 205

25lb plate thrusters for WB

Butt kicker!


RIP Kelly

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Coastie Nick
November 13th, 2020 at 9:31 pm
Commented on: 201113

RIP Mrs. Brown


Subbed 440m run/ subbed 20# WB due to equipment constraints.


24:53

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Mike K
November 13th, 2020 at 9:26 pm
Commented on: 201113

5 rounds

Row 440 m

10 box jumps on flat bench

10 deadlifts 185lbs

10 wall-ball shots with approx. 8lb ball

27:11

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Nate Gordon
November 13th, 2020 at 9:25 pm
Commented on: 201113

24:42 rx


Rest in peace Kelly. You sound like a super mom. I hope your family finds solace. You are a hero.

(edited)
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Hank McKibban
November 13th, 2020 at 8:17 pm
Commented on: 201113

25:28 (sub’d 95# thrusters for WB)

R.I.P.

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Jim Rix
November 14th, 2020 at 1:36 am

That’s an over-sub! Well done.

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David Smith
November 13th, 2020 at 7:20 pm
Commented on: 201113

Scaled way back, nursing a rotator cuff that felt pretty sore after yesterday’s workout. Gotta be smart for a while.. any advice or resources on healing/treating minor rotator cuff pain?


3 rounds

15 burpees

10 front squat 95

10 DL 205


9;45

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Vadim Noskov
November 13th, 2020 at 6:34 pm
Commented on: 201113

Cancer sucks.

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John Clarke
November 13th, 2020 at 6:10 pm
Commented on: 201113

440m row

24" Box

190 lb deadlift

20 lb wallball, 8 feet


23:04

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Gavin Heselton
November 13th, 2020 at 5:48 pm
Commented on: 201113

27:19 Rx


An incredible woman with an incredible legacy.

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Mark Crosby
November 13th, 2020 at 7:15 pm

Nice work, you’re the only one I could find who so far has done it Rx’d. I’ll be doing it rxd tonight

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John Pickron
November 13th, 2020 at 5:46 pm
Commented on: 201113

Ya'll have given so much through CF Kids and Agoge. Peace to you and your family John.



20:04 Did this partner style with my 11 year old son at home since virtual school had a long lunch break... we alternated with 5 reps. 5 rds bike/row 220m 20in box, 80kg or 35lb kb, 20lb or 4lb ball.

(edited)
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William Laerte
November 13th, 2020 at 7:06 pm

lindo s2

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Nicole Deaver
November 13th, 2020 at 5:13 pm
Commented on: 201113

Subbed: 400m run, & only have 10# wall ball


27:28


Prayers going out to Kelly's family.

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Daniel Lowe
November 13th, 2020 at 5:01 pm
Commented on: 201113

21:46


5 rounds

1/4 mile run

10 box jumps

10 deadlifts (gym closures so subbed barbell for concrete slab)

10 wall balls

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Steve Day
November 13th, 2020 at 4:51 pm
Commented on: 201113

scaled: 21:41


185lb DL; 30" box, 20lb ball


Kelly sounds like an amazing person. I'll keep her family and friends in my prayers. I'm sorry for your loss.

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Michael Arko
November 13th, 2020 at 3:34 pm
Commented on: 201113

Subbed 10cal/250m elliptical (17.6 cal per round)

185lbs deadlifts

2 x 21lbs dumbbell thrusters

22:11

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Michael Arko
November 13th, 2020 at 3:34 pm

24" box, too

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Katina Thornton
November 13th, 2020 at 3:28 pm
Commented on: 201113

31:53

Deadlifts were singles

First time using 20# wall ball

Thinking of Kelly the entire workout.

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Charles Meyers
November 13th, 2020 at 3:08 pm
Commented on: 201113



Kelly Brown

5 rounds for time of:

Row 440 m RX

10 box jumps 20”

10 deadlifts 207.5 lbs

10 wall-ball shots 20 lbs

41:14

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David Williams
November 13th, 2020 at 2:17 pm
Commented on: 201113

M/36/170lb/5’7”


F Cancer.


5RFT

44 KB Swings @ 30#

10 x 24” box jumps

10 x 225# deadlift

10 x 20lb wall ball shots to 10ft


23:15

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Alex Pettingell
November 13th, 2020 at 2:13 pm
Commented on: 201113

RIP


185 lbs. Deadlift, 24” Box Jump, 20 lb. ball to. 9 feet


25:04

(edited)
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Randy Crooker
November 13th, 2020 at 1:09 pm
Commented on: 201113

RIP Kelly Brown


subbed/scaled:

5 RFT

400m run

26” box jumps

205lb deadlifts

53lb KB goblet thrusters


20:29

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Mike Andridge
November 13th, 2020 at 12:04 pm
Commented on: 201113

RIP Kelly Brown

Prayers to your family


Scaled to women's rx'ish (9' target for wb)

32:31

m50/175

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John Keenan
November 13th, 2020 at 12:03 pm
Commented on: 201113

My home gym is in transit to new apartment. Adapted Rx to get hopefully a comparable workout in:


AMRAP 20


50 KBS @ 30#

20 walking lunges

10 dumbbell deadlifts @ 100#

10 medicine ball sit-ups @ 18#


I got 4 sets plus 50 KBS

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Joe Conradi
November 13th, 2020 at 11:47 am
Commented on: 201113

Sub/scale to 5 rds of:


44 2x20#DBs SDHP

14 24” step ups

15 2x70#DBs deadlift

10 2x15#DBs thrusters


16:14

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William Laerte
November 13th, 2020 at 10:58 am
Commented on: 201113

M/37/1.80m/90kg


Scaled

DL 80kg

Row not..... 400 Run



Time: 33:40

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Viktor Wachtler
November 13th, 2020 at 9:25 am
Commented on: 201113

Subbed/scaled

25 burpees

90 cm box jumps

100kg deadlifts

10kg dumbell thrusters

31:45

44/1.78m/73kg

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QiHui Xing
November 13th, 2020 at 9:18 am
Commented on: 201113

25-lb. ball:21'45''.

https://youtu.be/FGZJ4lqnvlE

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Eugenio Gonzalez
November 13th, 2020 at 7:39 am
Commented on: 201113

Modified rowing for 44 bent over row same weight as with the DL. Did 20:56.

Con: Had to modify because I have no rower. Been wanting to buy one for quite a long time but I want a concept 2 and they're nowhere to be found.

Plus: I'm pretty happy because it's the first time I do a box-jump containing WOD unbroken

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Kristie Archuleta
November 13th, 2020 at 2:18 pm

If you get on the concept 2 website and put you name on the waitlist you will get one! Might take about 6 weeks but it’s worth it!

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Adrian Bozman
November 13th, 2020 at 3:22 am
Commented on: 201113

Modified:

25 burpees for rowing

deads @ 225lbs

21:58


My thoughts are with the Brown family and community. Rest In Peace Kelly.

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Chris Sinagoga
November 13th, 2020 at 2:33 am
Commented on: 201113

Champions Club Scaling Notes


RANT

Damn man... rough news for the CrossFit community.


WHAT ABOUT THE MOVEMENTS

Run - monostructural movement done at a distance that is flexible enough to be a fast or mid-distance pace

Box jump - jumping with extra range of motion and probably not using elasticity

Wallball - squatting with speed and pushing with accuracy


WHAT ABOUT THE FORMAT

A play on the workout "Kelly". I would normally say Just a Workout because high box jumps and deadlifts would naturally slow things down a bit, but I'm wondering if these were her favorite movements or something.


TECHNIQUE SCALE

4 rounds,

Run 400

20 box jumps (focus on landing with vertical shin and on balls of feet)

20 deadlifts (light)

20 wallballs (slow descent into squat)


CONSISTENCY SCALE

Mush everything into 1 round? That would be rough, maybe lighten up the deadlift weight a bit if you do that.


INTENSITY SCALE

Rest as needed between rounds, record fastest and slowest time.


MY STUFF

Crap I forgot my time. Something under 20 minutes. Like 19:20 maybe? Deadlifts unbroken as listed. I only have a 20lb. ball so I threw it as high as I could. For box jumps I used a 24-in. box and did a 1-2 step, jumping from about 4 feet away from the box. Also been doing the running workouts with bare feet lately.


GENERAL FEAR LEVEL: 7

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Lynette Kotraba
November 13th, 2020 at 2:20 am
Commented on: 201113

I took my CF Kids cert with Kelly. Her energy and passion for teaching kids to stay healthy and have fun through fitness was infectious. Prayers to her family.

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Paul Eich
November 13th, 2020 at 2:18 am
Commented on: 201113

John, it is a heartache to think of it, I met her once, what an incredible lady. You told me “she makes me a better man”. Heartfelt condolences to you and your family

(edited)
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Clifford White
November 13th, 2020 at 1:53 am
Commented on: 201113

OMG Agoge CF. I’m am so sorry. Love sent your way John, you where there when I needed help most in life. I’ll come see ya when I come home for Thanksgiving. Big hug Man.


My thoughts are with you and your family. BTC. Big Thompson CrossFit. Will perform Kelly Brown on next Monday.

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