“Kelly”

CrossFit "Girl" Benchmark WOD

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  • 5 Rounds For Time
  • 400 meter Run
  • 30 Box Jumps (24/20 in)
  • 30 Wall Ball Shots (20/14 lb)

Good Times for “Kelly” (source)
– Beginner: 34-38 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: <18 minutes

Scaling
Intermediate
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.

Beginner (A)
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.

Beginner (B)
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.

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namesake photo
Background: "Kelly" is one of CrossFit's classic "Girls" workouts. The workout's namesake, Kelly Moore, worked for CrossFit Headquarters overseeing Seminar customer service.

As for the events that lead up to "Kelly" coming into existence, fitness website MuscleandFitness writes: "In 2003, Greg Glassman published a workout named "Diane" (21–15–9 of 225-lb deadlifts and handstand push-ups), and Moore smashed the WOD, using the RX’d weight, with an elite time of 4:30. Even more amazing than her score was the body weight at which Moore performed the feat—114 pounds. The following day the message board lit up with praise for Moore’s performance, but being humble, she deflected the praise saying that “WOD played into my strengths…I explained that if there was a workout created with running, wall balls, and box jumps, I would do very poorly.” The following day Glassman posted “Kelly”—five rounds consisting of a 400-meter run, 30 box jumps, and 30 wall balls with a 20-pound ball, and no surprise to Moore, her score was in the bottom third. “I never should’ve said anything!” she says."

"Kelly" was first posted on the CrossFit Main Site as their workout of the day for Sunday, April 10, 2005 (050410).

Intended Stimulus: 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 workload to match today's capacity. Aim to keep this under 30 minutes. (source: Juan Acevedo)
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