Scaled beginner 

3rds of 
440 m row
10 box step ups 
10 deadlifts @75lbs
10 wall balls @10lbs
12:50

Rest in peace Kelly Brown. Branford CrossFit sends their love to the Brown family, friends and Agoge CrossFit. We will continue to do this workout every year in your memory. As well as work hard each day to inspire all the kid’s in our youth program!

Branford CrossFit celebrates Kelly Brown's life today with this workout.  Particularly grateful to Kelly for her commitment to Crossfit kids; our youth program is large and beloved.  Our thoughts are with her family and friends.  Thanks for sharing her with us.

CFWUx2 10*45dl 10*95 10*135 1*185
31:27
24"bj, 185dl, 20wb

24:59 RX

M/39/5’9”/195#

21:44rx 12/18/21
Thank you Kelly

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.

Rx 30:29

30:02. 30”,185#,20#

25:03 Rx

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”

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

24:36

M 50/190/6’
Subbed 44 sdhp for the row@45#.  185 dl, 20# ball 10’ target, 24” box.
19.55.

M/25/5'8"/160lb
CrossFit AFK

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

For Kelly

M/47/5'7"/180	
Scaled to 185# Deadlift and 20# ball to 10' target
27:46

20:35 
run
63 kg bb
thruster 15 kg

M/34/6'/175#

23:30 Rx

24:59 scaled
440 row
20 inch box jump
135# DL
14# wallball

35/F/5’7/145#

Rx.
25:52 

RIP.

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

23:41
5 rounds
Row 440m
10 box jumps @ 30in
10 deadlifts @ 275lbs
*15 wall balls @ 20lbs. 

23:05
Sub 
bj to box jump overs
DL for 165lb
wb to 25lb dumbbell thrusters 

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 

Subbed BJ with 6-foot broad jumps
Subbed WB with DB thruster (2x20# DB)

27:45

~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

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

27:38

M/43/6’3”/215
25:21 w/ 15x20lb WBs. No 30# avail. 

RIP

26:25 RXed

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

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#

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”

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

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

jonNYC

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!

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)

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

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

3 rounds in 15:55 of:
Row 440 m
10 box jumps, 24"
10 deadlifts, 185#
10 wall-ball shots, 14# @ 10"

Kelly Brown
5rds: 19:04

440m Row
10 Box Jumps (30”)
10 DL (185lbs)
10 Medball Thrusters (20lbs)

Rx besides the WB, did 20lbs to 12ft

24:36

Rest in paradise 

36/195/5’9/M

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

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.

25:35

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.   

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

28:08

#20 Med Ball
#247.5 Deadlift

Rest in peace, Kelly Brown

M39/6’0”/190

23:47 @ 225 / 20#

not feeling it today.  

Rx   17:34

Rest in Peace Kelly.

15:03 Rx 

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.

20# Wall Balls
35:17

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

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

19:10 RX 

RIP KELLY

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.

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#	

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.

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

RIP Mrs. Brown

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

24:53

5 rounds
Row 440 m
10 box jumps on flat bench
10 deadlifts 185lbs
10 wall-ball shots with approx. 8lb ball
27:11

24:42 rx

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

25:28 (sub’d 95# thrusters for WB)
R.I.P.

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

Cancer sucks.

440m row
24" Box
190 lb deadlift
20 lb wallball, 8 feet

23:04

27:19 Rx

An incredible woman with an incredible legacy.

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.  

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

27:28

Prayers going out to Kelly's family. 

21:46

5 rounds 
1/4 mile run
10 box jumps
10 deadlifts (gym closures so subbed barbell for concrete slab)
10 wall balls

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.

Subbed 10cal/250m elliptical (17.6 cal per round)
185lbs deadlifts
2 x 21lbs dumbbell thrusters
22:11

31:53
Deadlifts were singles
First time using 20# wall ball
Thinking of Kelly the entire workout.

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

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

RIP

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

25:04

RIP Kelly Brown

subbed/scaled:
5 RFT
400m run
26” box jumps 
205lb deadlifts 
53lb KB goblet thrusters 

20:29

RIP Kelly Brown
Prayers to your family

Scaled to women's rx'ish (9' target for wb)
32:31
m50/175

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

Sub/scale to 5 rds of:

 44 2x20#DBs SDHP
 14 24” step ups
 15 2x70#DBs deadlift
 10 2x15#DBs thrusters

16:14

M/37/1.80m/90kg

Scaled 
DL 80kg
Row not..... 400 Run


Time: 33:40

Subbed/scaled
25 burpees
90 cm box jumps
100kg deadlifts
10kg dumbell thrusters
31:45
44/1.78m/73kg

25-lb. ball：21'45''.
https://youtu.be/FGZJ4lqnvlE

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

Modified:
25 burpees for rowing
deads @ 225lbs
21:58 

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

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

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. 

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 

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.