Kelly
5 rounds for time of:
400-meter run
30 box jumps
30 wall-ball shots
♀ 14-lb medicine ball to a 9-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box
Compare to 240330.
Post time to comments.
Stimulus and Strategy:
Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete.
Intermediate option:
4 rounds for time of:
400-meter run
20 box jumps
30 wall-ball shots
♀ 10-lb medicine ball to a 9-foot target and a 20-inch box
♂ 14-lb medicine ball to a 10-foot target and a 24-inch box
Beginner option:
4 rounds for time of:
200-meter run
20 box jumps
20 wall-ball shots
♀ 6-lb medicine ball to an 8-foot target and a 12-inch box
♂ 10-lb medicine ball to a 9-foot target and a 12-inch box
Resources:
Running | Change in Support Drill
The Box Jump
The Wall-Ball Shot
Watch “Kelly Kelly Does Kelly”
Find a gym near you:
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Comments on 260410
166 Comments
24 inch box
treadmill for runs
42:58
30’08 RX
22:20 of...
4 rounds
1 mile pelaton
30 bench + DB jump overs 24" h x 8" width
30 dumbbell thrusters 15 lbs ea
42yo 125lb F
RX 28:44
RUN 4:00〜4:15/km
BOX UB
WB 25-5 . 25-5 . 25-5 . 30 . 30
tiempos de ronda
R1 | 07:11 |
R2 | 08:09 | +58 s
R3 | 08:19 | +10 s
R4 | 08:33 | +14 s
R5 | 08:25 | -8 s
Ø 08:07
Tiempo restante: 00:01 =40:38
Kelly
5 rounds for time of:
400-meter run
30 box jumps
30 wall-ball shots
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box
33:58 Rx
4 rounds 21:34
400 mts run
30 box jump / 24 inch
30 wall ball shots/15 pounds
Less than Rx, 20# med ball not available. Runs on the trueform:
Kelly
5 rounds for time of:
400-meter run
30 box jumps
30 wall-ball shots*
…♂ 14-lb medicine ball* to a 10-foot target and a 24-inch box
30:52
Commented on 240330
Rx, runs on trueform … 35:07
Commented on 230713
Rx, runs on Trueform … 38:39
400m ski (rd 1)/500m row (rds 2-4)
20 Box Jumps (15")
30 Wall balls (10lb)
22:35
Had to shorten training today for a meeting
20 Min AMRAP
Kelly Intermediate
2rounds+400m
Definitely felt the squats from earlier in the week
Forgot, used 20lb ball for WB and did RX first round but wasn't pacing well
M 66 5'7" 175 do to equipment available
400 run / 25lb Thrusters/ 30 box 20"
400 MRow, 30 WB, 30 box
400 M row, 30 WB, 30 box
400 run, 30 25lb thrusters, 30 box
400 MRow, 30 WB, 30 box
48:12
Rx 24:17
*Step-Down on Box Jumps.
*10’s on Wall-balls.
**That wrecked me!!!
Kelly can't help but wreck you. But it wrecked you a lot faster than most anyone else! :)
Yup, what Jim said!
Mixed assault bike; ski erg; row ; bj 30 dumbbell thruster 30
Scaled down to 500m row, 20,20 for 4 rounds: 24:25
29:58
Scaled 12", 6#
Runs and rep scheme RX'd
5:31/6:01/6:14/6:15/5:53
Scaled Rx 1/2 box jumps 1/2 box stepups
Did the L pullup/thruster wod from last week. Results there
Scaled
24:54
26:14
Rx’d: 27:41 (PR)
240330: 29:25 (previous PR)
220920: 30:30
211001: 32:19
190722: 37:04
Lawd Jeez, I thought was gonna either puke or croak, but my teeth are clean and I’m alive, typing this, so I made it. I don’t think I could repeat that performance unless I cryogenically preserve myself and not eat like shit before doing this (too much coffee and bad food this morning).
Forgive my musings, they entered my mind while deliriously staring at my garage ceiling.
M/ 42.75+/ 173lbs/ 68”
Man, that's awesome, CN! Congrats on a hard-won PR!
Amigo! That’s badass! Congrats on the PR!
Great job, and thank God for clean teeth.
Hell yeah bro. This was my first time doing Kelly Rx'd. Done lots of variations with box jumps and wall balls, but never Kelly Kelly
4x 400m run
30 box jumps 24in
30 wall balls 20lb
time 28'35"
Congrats! It's a great PB too!
Nice!
Very well done!
30:59
row instead of run
intermediate
Row 400m instead of run
46:52
Modified for lake house but rep scheme same
400m run
30 box jumps (porch jumps)
30 wb (used an exercise ball)
27:56
Outstanding!
Fantastic!
From the 190722 programming of Kelly...Jeff Chalfant, James Gentile, Coach Chris, and some others might remember this. I think Kathy meant 2005, not 2010, but a not-so subtle reminder from Coach to work one's weaknesses hard!
Kathy Glassman
August 19th, 2019 at 10:28 pm
Commented on: 190722
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
Thanks for the trip in the way-back machine, Jim!
Beg RX 20:49
18" Box
38.09
4 rounds of Nautical Kelly
33:39
That's a tough one. Thanks HQ, and Kelly.
63/5'8"/161
Didn't realize it had been so long since I'd done Kelly.
2021:
Scaled to 4 rounds
450ish runs
20 box jumps
20 wall balls
30:44
a mishmash of compare to’s
190722: 3 rounds rx + 400 run, 27:00
170916: 4 rounds, 400/15/15, 18:20
141221: nautical Kelly, 34:12
130805: 30:35 rx
130513: 30:23 with 15# ball
Nice job and compare-to list, Jim! 24030 was my only other recorded Kelly work and I only did 2 rounds after completing Grace and Isabel (ladies Rx). Made up those other 2 because of the previous day's bulletproof workout.
Nice job going nautical, and solid history of doing this tough one!
Can’t stop the Rixspress
30:22
Running around the block, drug the box outside, wall balls on the side of the house. Legs were trashed before the workout even started, could hardly do my "rest day run" yesterday. I guess being slow allowed more time to enjoy the sunshine
240330 Almost Rx (let my wife have the treadmill so I did a 650m row, jumps as is, wall balls 20lb @ 9' ceiling) - 28:02
230707 Almost Rx (Run on treadmill @1%, jumps as is, wall balls 20lb @ 9' ceiling) - 29:07
Those are some awesome times, esp. 2024s.
This, as with your post for Lincoln...glad you're always looking for the bright side of life!
Good work, Sam!
Definitely all great times!
Nice!
22” box, 2x 15lbs dumbbell thrusters
29:37
Awesome!
beginner:
40s elliptical "runs"
17" chair step ups
15# kb "wallballs"
4 rounds 20 reps
39:40
4 rounds
400m “jog”
20 - 15” box step ups
30 - 10# wallballs
😮💨
Crushed it!
Runs were outside, a bit over 400m each (no good turn around for exact out & back)
30-Box step ups (20 inch) -1st round was step overs because I misread,rest as SUs
30-WBS-20# ball to 9 ft (garage roof)
30:36
(5 rounds, of course)
Excellent time, as always. Favo.
Great job, Favo! Well done yesterday too in keeping CN company with that WW/burp/DU slay fest!
Great job, you should be named “Every day Favo K” cuz you put in work every day!
56M
32:39
24” box
sub 25# ball to 8’ target
Nice job with that extra weight! 5# feels like 15# in WBS math!
28:58
All box jumps unbroken with step downs
Round one 15,15 wall balls
Round two-five 10,10,10 wall balls
Excellent!
Its been a few years, started off slowly but completed the workout..
Beginner workout using 14lb ball and 24inch steps! #DoWork!
Rx
31:44
This was definitely not anywhere near my all-time PR but I have no record of it so this is the new one despite today not being a PR effort. Runs were just above a recovery pace, BJs slow and steady (full stand up and step down), and broke WBS every 10 reps. Priority was getting the work done. Knees are angry.
That's a great time @ Rx Linc! Nice work!
Meant to be a grind, was a grind, and you persevered. You hit the trifecta, even if a tad slower than desired. Time for a protein shake and some icy hot on the knees. :)
Tell them kneez to mind they beez, that’s awesome work buddy!
I saw that 2024 attempt to do Kelly after two other girl workouts...I'm sure your intent was pure, but that woulda been one hell of a day. Or one kind of a day in hell.
RXd at the Y. Air Assault Runner used.
28:04
4:34-5:04-6:01-6:27-5:58
unbroken first two rounds, then broke WB round 3. round 4 was a mess breaking BJ and WB. pushed round 5 to go unbroken BJ's and two sets of WB's.
240330 - no score
230709 - 29:58 (similar setup)
220920 - 26:25 (runs on indoor track)
211001 - 27:07 (garage gym, 10 lb ball)
Awesome going UB!
Great job on upping your game in R5. Kelly for me is a slow train wreck, unfolding with each round.
Awesome job, James!
Killed it!
Beginner option:18:19
22:33 4 rounds of extra while using 14 pound ball. Getting over being sick and lungs were dying.
That's pretty fast for not being 100%! Feel better soon!
M33/205/6'
22:34 RX
NICE!!!
Dang...that's flying.
Incredible!
Wow
F40 first time trying crossfit, so did Beginner
substituted the box for a 2 stair jump
used 8lb med ball
time to complete - 17:45
was tired but not gassed at end, may try to scale up a bit next time (but ankles not used to plyos so not sure)
Welcome! You are off to a great start!
Good to see you with us!
Great job!
Very nice!
Well done, Chance!
Nicely done!
23:23 finish
2:28 treadmill run
18” box 10# ball
All unbroken except last round of Wb broke at 17.
4 rounds, 400 m run,
20 box jump 28”,
30 wall balls 16# ball
4" is a lot of extra explosive strength, esp. at these rep levels. Nice job.
Wall ball sub: thrusters 15lbs dumbbells
Intermediate: 27:49
tactical rest between each station of 1:30
add that on 40m 13s total
3 rds for time:
-30 cals assault bike
-30 wall balls
-30 box jumps (20”)
19:25
400 m row
30 box step ups
30 slam ball thrusters 20lbs
26:27
Nice job! Good addition with SB thrusters!
Fantastic!
rx/26:25
Excellent!
Thruster @20kg instead of Wall Balls
Nice work!
5 rounds for time of:
400-meter run
30 box jumps
30 wall-ball shots
That's fast...well done.
Fast! Well done!
27:48 Rx
Great!
27:31
Rx 29:54
5R of
400m threadmill
30 box jumps 24“
30 wall ball 6kg shots
50 mins