Thursday 201126

Rest Day

Post thoughts to comments.

Wednesday 201125

Complete as many rounds as possible in 8 minutes of:

10 body-weight back squats
10 strict chest-to-bar pull-ups

Post rounds completed to comments.

Tuesday 201124

Complete as many rounds as possible in 12 minutes of:

1 squat snatch
3 clean and jerks
30 double-unders

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.
Compare to 181230.

Monday 201123

Shoulder press 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 200726.

Sunday 201122

Rest Day

Post thoughts to comments.

Saturday 201121

Barbara
5 rounds, each for time, of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Post times to comments.
Compare to 190817.

Friday 201120

For time:

45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.

Thursday 201119

5 rounds for time of:

Max-calorie row in 60 seconds
Turkish get-ups

♀ 25-lb. TGU ♂ 50-lb. TGU

Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

Post time to comments.
Compare to 170206.

Wednesday 201118

Rest Day

Post thoughts to comments.

Tuesday 201117

Back squat 7-7-5-5-3-3 reps

Post loads to comments.

Monday 201116

4 rounds for time of:

20 power snatches
50 double-unders

♀ 65 lb. ♂ 95 lb.

Post time to comments.
Compare to 170127.

Sunday 201115

Complete as many rounds as possible in 10 minutes of:

20 dips
15 GHD sit-ups
20 handstand push-ups
15 GHD sit-ups

Post rounds completed to comments.

Saturday 201114

Rest Day

Post thoughts to comments.

Friday 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
♂ 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.

Thursday 201112

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks
    Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
    Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks

♀ 105 lb. ♂ 155 lb.

Post reps completed each round to comments.
Compare to 171011.

Wednesday 201111

Larry
21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag

Post time to comments.


U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

Tuesday 201110

Rest Day

Post thoughts to comments.

Monday 201109

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post loads to comments.
Compare to 171030.

Sunday 201108

For time:

15 muscle-ups
150 double-unders
12 muscle-ups
120 double-unders
9 muscle-ups
90 double-unders

Post time to comments.

Saturday 201107

For time:

Row 1,000 meters
50 dumbbell squat snatches, alternating
Row 750 meters
35 dumbbell squat snatches, alternating
Row 500 meters
20 dumbbell squat snatches, alternating

♀ 30-lb. dumbbell ♂ 40-lb. dumbbell

Post time to comments.
Compare to 141207.

Friday 201106

Rest Day

Post thoughts to comments.

Thursday 201105

Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments.
Compare to 191209.

Wednesday 201104

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.
Compare to 200710.

Tuesday 201103

Complete as many rounds as possible in 10 minutes of:

5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope

♂ 95 lb. ♀ 65 lb.

Post rounds completed to comments.
Compare to 180110.

Monday 201102

Rest Day

Post thoughts to comments.

Sunday 201101

Complete as many rounds as possible in 15 minutes of:

5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions

Post rounds completed to comments.
Compare to 191203.

Saturday 201031

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.
Compare to 190920.

Friday 201030

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

OR

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Post your choice of girl and rounds completed to comments.
Compare to 190803 or 190527.

Thursday 201029

Rest Day

Post thoughts to comments.

Wednesday 201028

Happy Star
5-7-9-11 reps for time of:

Burpees, jumping over an object
Thrusters, increasing load each round

Run 200 meters at the start of each round

♀ 95-105-110-115-lb. thrusters
♂ 135-145-155-165-lb. thrusters

Post time to comments.

Tuesday 201027

Handstand walk 100 yards

If you fall, restart at the point of contact furthest from the finish.

Post time to comments.

Compare to 170828 (similar).

Loading...