RX
5 sets for load:
3 cleans
2 front squats
1 jerk
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Pre-workout:
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.
RX
On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
INTERMEDIATE
On a 7:00 clock for reps:
10 weighted pull-ups (6/10 lb)
15 chest-to-bar pull-ups
20 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
BEGINNER
On a 7:00 clock for reps:
10 banded strict pull-ups
15 jumping chest-to-bar pull-ups
20 jumping pull-ups
Max-reps wall-ball shots (6/10 lb) (9/10 ft)
SKILL WORK
Pre-workout:
On a 10:00 clock:
Single-leg squat skill practice
RX
3 rounds for time:
15 double-DB hang power cleans (35/50 lb)
20 walking lunges
INTERMEDIATE
3 rounds for time:
15 double-DB hang power cleans (25/35 lb)
20 walking lunges
BEGINNER
3 rounds for time:
10 double-DB hang power cleans (15/25 lb)
12 walking lunges
SKILL WORK
Pre-workout
4 sets:
3 deadlifts
– Build to a heavy set of 3.
RX
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).
INTERMEDIATE
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (10/14 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 125/185 lb).
BEGINNER
Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots (6/10 lb) (9/10 ft)
– Athlete’s choice for deadlift load (suggested 65/95 lb).
RX
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (35/53 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
INTERMEDIATE
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Knees-to-armpits
Double-KB overhead walking lunges (26/35 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
BEGINNER
On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges (10/15 lb)
At 12:00:
12-9-6-3 reps for time of:
Calorie row
Burpees
RX
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
INTERMEDIATE
For time:
15 box jumps (24 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
BEGINNER
For time:
10 box step-ups (20 in)
200-m run
12 box step-ups (20 in)
200-m run
15 box step-ups (20 in)
200-m run
SKILL WORK
Post-workout:
8 sets:
:20 hollow hold
:10 rest
RX
7 sets:
3 push jerks + 1 split jerk
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets:
3 push jerks
SKILL WORK
Post-workout:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.
RX
EMOM 18:
Min 1 | 5 power cleans (105/155 lb)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
INTERMEDIATE
EMOM 18:
Min 1 | 5 power cleans (75/115 lb)
Min 2 | 7/10 cals Echo bike
Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats
BEGINNER
EMOM 18:
Min 1 | 5 power cleans (35/45 lb)
Min 2 | 5/7 cals Echo bike
Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats
RX
For time:
30 sumo deadlift high pulls (55/75 lb)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
INTERMEDIATE
For time:
20 sumo deadlift high pulls (55/75 lb)
:45 plank hold
20 lateral burpees over the barbell
:45 plank hold
20 sumo deadlift high pulls
:45 plank hold
20 lateral burpees over the barbell
– Plank hold time is accumulated.
BEGINNER
For time:
15 sumo deadlift high pulls (35/45 lb)
:30 plank hold
15 lateral burpees over the barbell
:30 plank hold
15 sumo deadlift high pulls
:30 plank hold
15 lateral burpees over the barbell
– Plank hold time is accumulated.
SKILL WORK
Post-workout:
Accumulate:
30 GHD back extensions
SKILL WORK
Pre-workout
EMOM 6:
2 hang squat cleans
– Build to a heavy set of 2.
RX
For time:
21-15-9
Handstand push-ups
Hang squat cleans (75/115 lb)
INTERMEDIATE
For time:
21-15-9
Pike push-ups
Hang squat cleans (65/95 lb)
BEGINNER
For time:
15-12-9
Double-DB shoulder presses (10/15 lb)
Hang squat cleans (35/45 lb)
RX
7 rounds for time:
200-m run
10 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
INTERMEDIATE
7 rounds for time:
200-m run
10 DB box step-overs (15/20 lb) (20/24 in)
– Use two dumbbells.
BEGINNER
5 rounds for time:
200-m run
10 alternating walking lunges
SKILL WORK
Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
RX
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (53/70 lb)
INTERMEDIATE
For time:
21-15-9
Knees-to-armpits
Hand-release push-ups
Russian KB swings (53/70 lb)
BEGINNER
For time:
15-12-9
Hanging knee raises
Push-ups from the knees
Russian KB swings (18/26 lb)
SKILL WORK
Post-workout
1 set:
200-ft single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.
KELLY BROWN
// Hero Wod
RX
5 rounds for time:
440-m row
10 box jumps (24/30 in)
10 deadlifts (185/275 lb)
10 wall-ball shots (14/20 lb)
– 25:00 time cap.
INTERMEDIATE
5 rounds for time:
440-m row
10 box jumps (20/24 in)
10 deadlifts (95/135 lb)
10 wall-ball shots (10/14 lb)
– 25:00 time cap.
BEGINNER
3 rounds for time:
440-m row
10 box step-ups (12/20 in)
10 deadlifts (55/75 lb)
10 wall-ball shots (6/10 lb)
– 25:00 time cap.
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.
RANDY
// Hero WOD
RX
For time:
75 power snatches (55/75 lb)
– 10:00 time cap.
INTERMEDIATE
For time:
50 power snatches (45/55 lb)
– 10:00 time cap.
BEGINNER
For time:
50 power snatches (35/45 lb)
– 10:00 time cap.
DANIEL
// Hero WOD
RX
For time:
50 pull-ups
400-m run
21 thrusters (65/95 lb)
800-m run
21 thrusters
400-m run
50 pull-ups
– 20:00 time cap.
INTERMEDIATE
For time:
25 pull-ups or jumping pull-ups
400-m run
15 thrusters (45/65 lb)
400-m run
15 thrusters
400-m run
25 pull-ups or jumping pull-ups
– 20:00 time cap.
BEGINNER
For time:
25 jumping pull-ups or ring rows
200-m run
15 thrusters (35/45 lb)
400-m run
15 thrusters
200-m run
25 jumping pull-ups or ring rows
– 20:00 time cap.
RX
For time:
100 burpees to a target
– Target 6 inches above reach.
INTERMEDIATE
For time:
75 burpees to a target
– Target 6 inches above reach.
BEGINNER
For time:
50 burpees to a target
– Target at the fingertips when arms are overhead.
RX
For time:
800/1,000-m row
– Rest 4:00
600/750-m row
– Rest 3:00
400/500-m row
– Rest 2:00
200/250-m row
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
400/500-m row
– Rest 4:00
300/400-m row
– Rest 3:00
200/300-m row
– Rest 2:00
100/200-m row
SKILL WORK
Post-workout:
Accumulate:
30 GHD hip extensions
SKILL WORK
Pre-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
150-ft handstand walk
RX
AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks
INTERMEDIATE
AMRAP 10:
20 alternating walking lunges
1 wall walks
20 sit-ups
1 wall walks
BEGINNER
AMRAP 10:
20 alternating walking lunges
4 inchworms + push-up from the knees
20 sit-ups
4 inchworms + push-up from the knees
RX
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
HERO WOD
PARTNER “TOMMY V”
SKILL WORK
Pre-workout:
On an 8:00 clock:
Build to a heavy 2-rep thruster from the rack
RX
For time with a partner:
21 thrusters (75/115 lb)
12 rope climbs (15 ft)
15 thrusters (75/115 lb)
9 rope climbs (15 ft)
9 thrusters (75/115 lb)
6 rope climbs (15 ft)
– Each partner completes the designated number of thrusters, then split rope climbs as needed.
INTERMEDIATE
For time with a partner:
21 thrusters (65/95 lb)
6 rope climbs (15 ft)
15 thrusters
4 rope climbs (15 ft)
9 thrusters
2 rope climbs (15 ft)
– Each partner completes the designated number of thrusters, then split rope climbs as needed.
BEGINNER
For time with a partner:
21 thrusters (35/45 lb)
6 rope climb pull-to-stands
15 thrusters
4 rope climb pull-to-stands
9 thrusters
2 rope climb pull-to-stands
– Each partner completes the designated number of thrusters, then split rope climbs as needed.
