Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♀ 20-inch box, 14-lb ball
♂ 24-inch box, 20-lb ball
Compare to 230709.
Post time to comments.
Scaling:
This benchmark workout was first posted on CrossFit.com on April 10, 2005. Kelly is long and metabolically taxing. Choose distances, weights, heights, and reps that keep you moving for no more than 20-30 minutes. Athletes of any level should consider stepping down from the top of the box.
Intermediate option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♀ 20-inch box, 14-lb ball
♂ 24-inch box, 20-lb ball
Beginner option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
♀ 12-inch box
♂ 20-inch box
Resources:
The Box Jump
The Wall-ball Shot
The Box Step-up
The Air Squat
Coach Kelly Kelly Does Kelly
Find a gym near you:
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.
Comments on 240330
88 Comments
Intermediate option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♀ 20-inch box, 14-lb ball
26:11
40:28 - Rx’d
Tougher than I expected.
3 rounds for time:
Everything as rx
Time: 29:32
Compare to 230709
Intermediate option:
8kg at 9 ft
Time: 40:35
M/33/5'7"/217lbs
Intermediate - StaminaScale (37:45)
4Rds ~ (24;00)
BoxStepUps 24in 30 (10,10,10)
DBThrusters 20lbs 30 (10,10,10)
0.5Miles (5;00)
Rest (2:00)
0.5Miles (5:00)
This one was a long time domain that I haven't hit in a while. BoxStepUps were smooth and consistent. Thruster were tough with the press out. Left shoulder was dead. Thrusters were way harder than imbalances of wall balls previous. Couldn't catch my breath on the run. Legs weren't too heavy but arms were pumped. Had to rest halfway through to try and catch breathe. Didn't catch it on restart. I remember this one as tough last time and today was no different.
M/ 94 kg / 31y
RX: 19:47 m
60 yo w m 5’5” 138lbs
Kelly
4 rounds for time of:
Aerdyne .59 miles (abt 1:30)
30 Box Step Ups - 20-inch box
30 Air Squats (Below Parallel)
17:59
M/38/6’/172#
28:45 Rx
(All box jumps with step-downs. PR is 27:02 from July of ‘19.)
Deo gratias
28:50rx
m/38/5’10”/195
26:48 - scaled to 3 rds. of 30cals on the bike, 30 step-ups (jumps hurt the left meniscus) to 20" box and 30 WB w/ 20# ball.
M/57/5'8"/206.2/29.4%
Rx 37:10
Intermediate
jump to a bench
sub thrusters 8kg
25:36
24:08
rx (10kg ball treadmill @15kmh ave.)
My Training on Monday, April 1 in the afternoon.
3 rounds for time of:
Run 400 meters = 2:30 minutes
30 Box Jumps 24 inches
30 Wall Ball Shots 11 lb 8.3 ft
I completed the WOD in 24:36 minutes.
https://youtu.be/89glUCn720Y
M 53/195/6’
Scaled wall balls and box jumps to 20 each.
26:48.
M/34/6'3"/195 lbs
Rx (run on treadmill): 25:46
4 rounds
28:20
37min 29sec (scaled)
(500mt Rowing & 9feet Height with 20lbs WB)
M/50-54 👨🏻🦳
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
6:04; 6:53; 7:22; 6:41; 6:40
TT->33:40 (230709->37:57)
M 41
Rx 42:36
Beginner: 18:55 w/ 24” step up/down. 1k run 5:13. Where is Kelly Moore these days?
m/67/5’10”/177
Rx
23:37
step down on all box jump
23:24
Was happy with taking 3 minutes off my previous time.
4 rounds for time of:
Run 400 meters
30 box jumps, 20-inch box
30 wall-ball shots, 14lb lb ball
26:46
Notes:
400m on treadmill
Step down on all box jumps
Lost ~30s every round going back and forth to treadmill on opposite end of house
29:40 (scaled)
5 RFT
400n Run
30 Box Step- Ups (24”)
30 WB (20#)
M 50yo/180cm/76kg
4 rounds for time of:
Run 400 meters
30 box jumps, 20-inch box
30 wall-ball shots, 20-lb ball
32:30
3.5 rounds of
30cal assault bike
30 20" box jumps
30 wall ball shots (30lb squash ball)
38:19 - RX'd
18:30
beginner scaling
26:20
4 rds
1k assault bike
30 jumps @ 24
30 wb with 14 lb/10ft
Scaled beginner
3 Rounds
400m run
30 Box Jumps
10 Surf Board Pop Ups🏄
26:19
Women’s Rx
Grace 3:34
4:30 rest, then
Isabel 3:04
4 min rest, then
2 rds of Rx Kelly
12:30 (somewhere around there anyway)
Can’t recall the last full Kelly I did but I got most of that running and WBS in yesterday at Bulletproof, so I decided to only add a couple of rounds after Grace and Isabel.
For my notes: Grace all PC with 20 jerks push and 10 split; Isabel all PS.
Way to put in some work!
230707 Almost Rx (Run on treadmill @1%, jumps as is, wall balls 20lb @ 9' ceiling) - 29:07
M/30s/228lbs
Wife
I tried to give her a plused up version of beginner but it was a bit too much 😅
2 rounds of 400m run @1%, 20x20" box step ups & 30xmedball squats @10lbs - ~26:00
Well done!
Nice work guys!
Great job!
Nice work!
Scaled RX 3 rounds
400m run
30x20in box
30x20lbs wall ball 9ft
27:55
Awes work!
That’s crazy fast!
On a treadmill
Bench jumps
Thrusters@20 lbs DBs
Started too hot
28:20
Male 50 RX 36:40
31:55, as Rx’d.
39:25 Rx
400m on echo bike
20 inch box
26:19
Newer member to CrossFit!
Scaled female beginner
3 rounds 28:45
400 meter run on treadmill with 3% incline
30 box step ups 16”
30 squats with 10 lb weight
That was hard!
22:40, WB to 8 feet. PR. Focused on not resetting feet during box jumps.
4:13/4:22/4:25/4:42/4:58
Compare: 25:12, 25:03, 26:36
Great work!
Rx (ball 11kg😅) 39’08’’
63” 170lb
Scaled
Kelly
5 rds for time:
400m Run
30 Box Jump @24”
30 Wall Ball Shots @ 15lb KB
Score:
27:10
Rx’d: 29:25 (PR)
220920: 30:30
211001: 32:19
190722: 37:04
Nice work brother!
Great job and congrats on the PR!
Nice!!!
M- 53/ 5'7 / 210
Intermediate athlete
Scaled- 400 meters on treadmill 7% incl.
started w/. 24" box, my shin lost a fight with the box during round two, after some triage I continued with 20"
no high wall so I did 30- medball cleans 20# ball and 30 seated shots for each round.
rnd.1-11:33
rnd.2-15:18
rnd.3-12:19
rnd.4-11:23
total-50:33
Beginner option: 20:23
Great job as always Charles!
Thanks same to you Jonathan !
600m runs, 20in box (all I have)
otherwise, Rxd
28:54
m/42/190
5 rounds for time
15 cal row
30 24” box jumps
30 20# wall ball shots to 8.5’ target with smash ball
27:59
m/42/170 lbs
First, a 4 mile easy trail run, because I committed before I saw Kelly waiting...then:
5 rounds:
500m row
30 box step ups to 20# box
30 wall ball shots 9 ft.-20# ball
26:38
F:57-59
I don’t own a wall ball and it’s raining
so I did
400m row
30 box jumps
30 alt db snatch #35
5 rounds
time was 28:21
M/49/6'2"/185#
Rx'd
29:45
*cost me some time going from BJ's in garage to tree line in back yard for 10' tree balls. Next time start runs with box set up near tree line and adjust my run distance accordingly. Newho a very good dose
Nice work Stacey!
30:02 Rx - with 25# WB
M/42/215
Subbed 2x 15lb dumbbell thrusters for wall-balls; rest Rx
31:37
Finished BJs at exactly the 30:00 mark.
Last time (230709) Don Shula's gym, subbed 500m row, 20" box, 12lb med ball = 32:47
Scaled for home gym equipment
400 m run on treadmill with 3% incline for last round
Don’t have a 20’ box, used 12’ step
Only have a 10 lb ball
Time to shop! 😆
Good job using what you have available & good time! 👍
Rx 28:5999
29:15 9’ ceiling
220920 30:06
211001 37:43
That was mostly unpleasant! I think this time I warmes up too much.
Thanks Patrick
Great job!
Very well done, keep punching that ceiling as Coastie would say!
Rx - 27:40 - Run on AAR
29:31 - 20# ball
Fantastic!
Awesome!
8:50– 400bike, 20 box step ups(20”), 20 db thrusters (20lb-DB)
Sucks when that happens! Way to stick it out!
3轮 18：36：24