Category: Beyond the Whiteboard

Push Jerk 3RM

Record your best Push Jerk 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

3 RFT: Run and Wall Facing HSPU

3 rounds for time of:
Run, 400 m
15 Wall Facing Handstand Push-ups

Deadlift 2-2-2

Deadlift 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Kelly Brown

5 rounds for time of:
Row, 440 m
10 Box Jumps, 30/24 in
10 Deadlifts, 275/185 lbs
10 Wall Balls, 20/14 lbs, 10/9 ft

Time cap: 25 mins

This workout is dedicated to CrossFit Kids Seminar Staff Flowmaster Kelly Brown, who passed away on Sept. 15, 2020, 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.

First posted Nov. 13, 2020.

Back Squat 3-3-3-3

Back Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Opt. 1: AMRAP 10 mins: Muscle-ups and Thrusters

Complete as many rounds as possible in 10 mins of:
3 Muscle-ups
9 Thrusters, 95/65 lbs

Opt. 2: AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters

Complete as many rounds as possible in 7 mins of:
7 Chest-to-bar Pull-ups
7 Thrusters, 95/65 lbs

Checkout: AMRAP 7 mins: Push-ups and Runs

Complete as many rounds as possible in 7 mins of:
15 Push-ups
Run, 100 m

Pt. 1: Alt EMOM 18 mins: Hang Power Cleans, Front Squats, and Run

Every 1 min for 18 mins, alternating between:
5 Hang Power Cleans, 115/75 lbs
7 Front Squats, 115/75 lbs
Run, 100 m

Pt. 2: Every 1 min for 6 mins: Hang Squat Clean

1 Hang Squat Clean, pick load

Every 1 min for 6 mins.

Push Jerk 5RM

Find your Push Jerk 5 Rep Max.

“Death By” Burpees

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.

Deadlift 3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 16 mins: Double Unders, Air Squats, Deadlifts, and C2B Pull-ups

Complete as many rounds as possible in 16 mins of:
20 Double Unders
15 Air Squats
10 Deadlifts, 185/135 lbs
5 Chest-to-bar Pull-ups

Back Squat 4-4-4-4

Back Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

“FGB Style” Row, Wall Balls, KB Swings and Sit-ups

3 rounds, 1 min per station, of:
Row (calories)
Wall Ball, 20/14 lbs
Kettlebell Swing, 1.5/1 pood
AbMat Sit-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP

50-40-30 reps, for time of:
Row Calorie
Thruster, 75/55 lbs
Toes-to-bar
Sumo Deadlift High-pull, 75/55 lbs

Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row

6 rounds for time of:
9 Thrusters, 75/55 lbs
9 Toes-to-bars
9 Row Calories