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Kelly Brown

This Saturday, you will take on the Tribute WOD "Kelly Brown," honoring CrossFit Kids Seminar Staff Flowmaster Kelly Brown, who passed away on September 15, 2020, after a courageous five-year battle w... ...more

WOD Fathers Words

June 15, 2024•1 min read

Ring Muscle-ups and Back-Squats

This Saturday's workout is a short but intense session. It's an 8-minute AMRAP consisting of 4 ring muscle-ups and 8 back squats. ...more

WOD Fathers Words

June 08, 2024•1 min read

L-Sit Holds and Box Jump-Overs

This Saturday's workout is a couplet of L-sit holds and box jump-overs. ...more

WOD Fathers Words

June 02, 2024•1 min read

Hero WOD Murph

This Saturday, you will take on the Hero WOD Murph, honoring the fallen hero, U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005. ...more

WOD Fathers Words

June 01, 2024•1 min read

Knees-to-Elbows and Rowing

Today’s workout is a grind — consistency and pacing will be rewarded. ...more

WOD Fathers Words

May 25, 2024•1 min read

18-Minute Burn: Conditioning and Strength

This Saturday's workout has two parts and lasts 18 minutes in total. The first part is a triplet of thrusters, lateral burpees over the bar, and sit-ups. After completing the first part, you'll use th... ...more

WOD Fathers Words

May 25, 2024•1 min read