CFWUx1
44:05

Faltaram 30 wall-ball do 4o round

Time:24'50"
Box 50
Wall ball 14

4 rounds completo em 30 minutos
caixa 35 cm
bola de 10 

Danilo
caixa de 50 cm
Faltando 10 walball para início do quinto round 

5 Rounds incompletos
400m
30 box jump 50cm
30 wallballs 20lb -  10 último round

4 rounds:
400m
3 x 30 box jump 60cm
3 x 30 wall ball  14lb

Time:29'20"
Box 30
Wall ball 20

30': 4 rounds completos. Na 5 Run corri 100m

Box 50cm
Wallball 14lbs

29'20"
Caixa 30
Wall Ball 10

3 rounds em 30'. Caixa mais baixa... péssima. Rsrd

4 rounds + 1 running  complete ( 120 box jump + 2.000 meters + 120 Wall ball 20kg) in 30 minutes! 

4 RFT
Ball 10 LB shot
Box jump 30 cm

29'47"

4 rft 
bola de 10 lb
caixa 50cm

subbed 15 KTEs and 15 push-ups for jumps & shots, respectively

19:57

Sub thrusters 5x3s 55. 60. 65. 65. 65

Some background on the origins of the WOD "Kelly".  

On May 9, 2010 Kelly Moore was on crossfit.com commenting on the WOD "Diane".  Kelly said "Diane likes me only because she plays into two of my strongest lifts. Now have a WOD with running, wall ball and box jumps and see what happens..."   https://www.crossfit.com/workout/2005/04/09#/comments

The next day, May 10, "Kelly" premiered on the main site.  https://www.crossfit.com/workout/2005/04/10#/comments

Good times!
Kathy

49:12

25:24 rx

Either there is something wrong with me or long WODs don’t make long WODs any easier. 
28:31 for 4 rounds. Last year 27:09

No asthma today but felt like I was at altitude.
Got a wicked side ache after the 4th jog.  
40/185/69.5”

27:02

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♂‚ 24-inch box, 20-lb. ball

35:50

3301
Rds 4&5 with 14 lb wb because 20lb broke. 

28:35 Rx’d last time
31:27 Rx’d today

36:25 Rx 

M/41/6’3”/215

Haven’t done this in almost five years? Wow. Mostly step ups and step downs today: 24:24

Prev:
25:46 - All Step Downs from the Box
27:02 - Step Downs all day from the box
23:23 (PR)... I think I'm done w/ "Bunny Hop" Box jumps
26:27
24:09 (PR)
27:25

35:59  
24” box jumps for the first 4 rounds last round were step ups. 
14lb med ball. Didn’t have heavier. 💪🏻💪🏻💦💦

35:59  
24” box jumps for the first 4 rounds last round were step ups. 
14lb med ball. Didn’t have heavier. 💪🏻💪🏻💦💦

35:59  
24” box jumps for the first 4 rounds last round were step ups. 
14lb med ball. Didn’t have heavier. 💪🏻💪🏻💦💦

31:16
RX

25:40 rx

28:59 (12” box, 20# 9’

Scaled/ subbed to 3 rounds of
400m run
30 16kg kettlebell thrusters
30 bench jump-overs
13:26
42/1.78m/77kg

35:05 - RX

First round was 6-6:30ish, then 6:30-7ish, then just tried to hold pace and finish by 35:00. Broke WBs up by 5s, did Box Jumps unbroken. 

5rds: 27:24
400m Run
30 Box Jump (20”)
30 Wallball 20lbs. (10’)

31:17 (w/500m rows)

181209 - 26:37 rx
180212 - 27:44 rx (treadmill)

56 minutes RX

19:33
Rx

37:04 Rx’d 

M\49\180  49:08 Rx with 20lb vest

43/6’3”/200
29:57 rx

Make 5’10” 205lbs
Rx 29:48. Unbroken on all. Would rest about 15 sec in between exercises 

29:42 10 lb thrusters 16 inch box

29:42 10 lb thrusters 16 inch box

28'42 RX with 30°C 

subed with 500m row and 4kg wallball
40:47
row times were
2:11
2:24
2:17
2:14
2:09

31:42 Rx. Completed 07/23/2019.

5RFT
400m run
30 box jumps @20cm
30 wall balls @ 8kg
29.07min...👍👍😅

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

45 min 
I feel like a pud

26:44 Rx’d

M/54/84 kg/35:05.51   20 lb - 10 ft.  16 inch box

Kelly
3 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♂‚ 70-cm box, soccer ball ball at 4.5m target
26:00

24:21

45:55 
25 cal echo bike 
30 box jumps (24 box)
30 wall ball ( 20 lb )

M/35y/174cm/74kg

800m Assault bike
30 box jump 24"
30 wall ball 9kg ball

22' 58"

im trying to add extra work specially thurd day of the cicles. After this amazing benchmark, 
extra 1: stamina squats emom 12 alt 3 front squats and 5 back squats, 80kg (60ish % 3 rep backsquat)
extra 2: midline stamina not for time: 15 strict toe to bar 35 oh sit ups w disc and straight leg 50 ab mat situp

swollen and satisfied 🤙🏻

5 rounds

25 cal assault bike
30 step ups
30 squats

30:12

 only three rounds RXd

18:32

30:47 rx

49:15

5 rounds

Sub 2:30 500m row

12 lb. ball

20 inch box w/ step down

30, 30, 20, 15, 10

23:47
4 rounds
20 Box jumps 20”
20 WB 14# 9’

22:59 RX - a huge PR for me! Last time was 25:16. I slowed down the run a bit (first three rounds about 9mph, then 8mph then 7.5mph) but this allowed me to do the wallballs unbroken all the way through. Step downs on the box jumps.

23:49 (PR) Rx,
All but 10# ball is all I have 

Compare to: 24:51 

This is a long and very lower body intensive benchmark test. I will recommend that my athletes move at a moderate pace on round 1 and attempt to be consistent on the remaining rounds. Faster times will be between 20:00-25:00 with most finishing in approximately 30:00. I think that it is acceptable to take up to 35:00 today. Scaling the overall volume will be necessary, for many athletes, to maintain consistency, on each movement, and reduce stress on the body. Here are some thoughts on scaling:

Run
I will have most of my athletes complete the runs as prescribed today. I will reduce the distance if the volume is too high for the athlete’s current capacity or if runs will exceed 2:30. A sample could be: 200m-400m-200m-400m-200m 

Box Jumps
I consider this to be a high volume of box jumps and made to be even more difficult when combined with the run and wall ball shots. Many of my athletes will reduce the height and volume to maintain consistency, as well as to reduce stress on the lower leg. I will aim to have each round of box jumps be completed in under 2:30 today.

Wall Balls
The overall volume of wall-ball shots is high and made to be more challenging when combined with the run and the box jumps. For these reasons, many of my athletes will reduce reps and/or loads to be able to maintain consistency and range of motion. A general guideline, I will use, is that no round of wall-ball shots should take longer than 2:30.

First Crossfit workout and here come the excuses already.

Only managed 4 rounds as I had to go pick my girlfriend up.

400m Run 
24inch Box Jumps
22lbs Corebag Thruster (don't have a medicine ball heavy enough)

41:11

My general cardio is terrible and needs work, but this is my starting place and I can only progress from here. 

Rx 41 minutes

5 RFT
400m on treadmill
30 x 25lb thruster
30 x 20" box jumps
23:40

5 rounds:

.25 mi run on treadmill
30 box jump - 20 inch box
30 wall-ball - 18lb ball, 10 feet

26:36

29:50 Rx (8sec PR)

RX
33:52
Not bad for beginner, huh?!

You al have good day and great week ahead!

12:48 3 rounds 

Used purple ball on track 

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots
♂‚ 24-inch box, 20-lb. ball

31:53 Rx

Subbed 18lbs DB thrusters for wall balls, all outside in the heat.

31:13

Faster than 180209 (32:32) which was mostly indoors.

3 rounds + 400 run...tweaked back slightly yesterday
27:00

170916:  4 rounds, 400/15/15, 18:20
141221:  34:12 with 500m row
130805:  30:35 rx
130513:  30:23 with 15# ball

30:15 scaled just a bit(WB) due to rain!  Went well but feeling it now!

30:15 scaled just a bit(WB) due to rain!  Went well but feeling it now!

28:23
400m run (treadmill)
30 bench jump overs
30 dumbbell thrusters w/15# dumbbells
worked with the equipment I have in my garage. 

26’33 RX’d
Battling a shoulder Injury but still did WB. Broke up fourth round of wall ball to 15reps. Touch n go Box Jumps

18:00 for 2 rds of: 
400 m run
30 24" box jumps
30 45# thrusters (no med ball)
(age 43, wt.165#, ht.5'7")

M46

Did 50% Kelly. Body wasn't having it today. Didn't want to scrap the workout altogether. Kept moving and went as hard as I could.
21:35

Been training Powerlifting and Strongman for the past few years. Looking to start some Crossfit for a new challenge and to improve overall fitness levels. 

Today will be my first time doing this workout. Wish me luck. Will post times later.

Male
103.4kg

28:06 Rx
M/41/5’8”/163

23:32
3 rds
14 lb ball

34:15 

M38 78kg
25:15
Scaled thrusters instead of ball throw

26:10 RX first time doing this workout.

Champions Club Scaling Notes:

RANT: 
First off, if Kelly was the only test of fitness, I would be a CrossFit Games athlete - or, at least would have been last time I did this. Just about everyone at the Champions Club hates this workout more than any other girl, but for a basketball player who happened to be good at track, I could not ask for a better combo. Anyway, I want to talk about box jumps. Touch-and-go reps are legit and I will also publicly state that regardless of what Mel thinks, standing up on the top of the box does not have to be a standard if it doesn't fit the purpose. With that being said, touch-and-go reps are also a great way to mess up your Achilles and foot if you let the feet turn out and knees cave in. Touch-and-go box jumps would be how I would scale (for any non-injured/grandparent athlete), and feet together would be a must on both ends.

I SHOULD TRY THIS AS RX'D IF: I either want to use it as a test, or if I can do the first 2 rounds unbroken (with touch-and-go box jumps).

GROUP SCALE:
I want to preserve 5 rounds, all the reps, and touch-and-go box jumps. So bouncing up and down 30 times on a 45-lb. plate with a piece of foam or a sock between your feet would be a better option than doing 15 reps at a 15-in. box, or doing step-ups at a 20/24. And as for wall balls, less weight, less range of motion, preserve the rep count and discipline of going butt-back first even when your entire body is screaming at you. If you scale those well, that takes a lot of run-scaling off the table, save for a few obviously. If there's an issue with equipment, have half start with box jumps when they come in and half start with wall balls.

GENERAL FEAR LEVEL: 9

Can’t wait!

Can’t wait!

Globo Scale:  If you can do this one Rxed do so.  But, I understand many globos do not have those types of medicine balls or a place to throw them.   So, if that is the case, sub 30 dumbbell thrusters 20/15lbs per round.  If you do have a medicine ball of 20/14lbs and no place to throw them, just throw it straight up into the air for 10 feet.  For the box, if there is no plyobox,  see if your gym has those aerobic step things (see below).  It takes a stack of 10 of the risers plus the top for 24", 8 for 20".  Barring that, do bench jump overs.  Finally, you can sub a 500m row or 25 cal assault bike per round of running. 

The Aerobic Step system that I am talking about: https://www.youtube.com/watch?v=geuiLCdQRy4 (WFS).  If it is a different type, you will need to measure it, and there may be stability issues. 

Vacation wod
5 rft
run 400m
30 tuck jumps
30 burpees
This preserves the stimulus of the workout.  If you have an object to jump to, do box/bench jumps instead of tuck jumps.   Use Google maps or map my run to find the 400m distance (1/4 mile).

INTENDED STIMULUS
.
AY KELLY! POR QUE ABRISTE LA BOCA? The whole CrossFit world regrets that moment when Kelly Moore said in front of Coach Glassman: "the only thing worse would be running, box jumps and wall balls". That was fourteen years ago, and here we are. This will hurt so good! Let's stay true to the intention of this workout: to make you work on your weaknesses. This should be a long grind with a healthy number of reps. We want you to be able to keep going, but also we want a big resistance from your body saying: "can we stop now, please?" In that delicate and constant battle is where we want you today. Moreover when you are there we want you to smile and move on. That's the stimulus that'll guide our scaling. If modifying, keep a high number of reps and rounds, but decrease skill and overall work load to match today's capacity. Aim to keep this under 30 minutes. Remember one thing, Benchmark Girls are named after badass women that defied preconceived notions of what women should/shouldn't or could/couldn't do in training. Be humbled by these women and honor them with your best effort. Women like these are making the world a better place and will make it even better in the future. SMILE AND MOVE ON!


OPTION 1
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
 
♀ 16-inch box, 12-lb. ball
♂‚ 20-inch box, 14-lb. ball
10 foot target for both.


OPTION 2
5 rounds for time of:
Run 300 meters
30 box jumps
30 wall-ball shots
 
♀ 12-inch box, 8-lb. ball
♂‚ 16-inch box, 12-lb. ball
10 foot target for both.


OPTION 3
5 rounds for time of:
Run 200 meters
30 box jumps
30 wall-ball shots
 
♀ 10-inch box, 6-lb. ball
♂‚ 12-inch box, 8-lb. ball
10 foot target for both.

Workout for 190722:
GENERAL WARM-UP

2 rounds of:
10 meters of high knees
10 meters of butt kickers
10 meters of toy soldiers
10 meters of walking lunges
Run 200 meters

SPECIFIC WARM-UP

Box jump
5 broad jumps
5 box jumps to low box
5 box jumps at workout height

Wall ball
10 air squats
5 medicine-ball front squats
5 medicine-ball push press to target
10 wall-ball shots

Practice
Run 100 meters
3 box jumps
3 wall-ball shots