CrossFit "Girl" Benchmark WOD
- 5 Rounds For Time
- 400 meter Run
- 30 Box Jumps (24/20 in)
- 30 Wall Ball Shots (20/14 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.
Score is the time on the clock when the last round of Wall Ball Shots is completed.
Good Times for “Kelly” (source)
– Beginner: 34-40 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: <18 minutes
Tips and Strategy
Start out with a moderate pace on this high-volume benchmark workout—a fast pace out of the gate will prove to be a mistake. Quality breathing during all of today’s movements (especially the Wall Ball Shots) is necessary to keep the heart rate from spiking too high. Match the breath with the movement (i.e. inhale to catch the Medicine Ball, exhale to throw it to the target) to help keep the breath steady and consistent.
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. (source: Juan Acevedo)
Scale the skill level of the Box Jumps (see: Box Jump Scaling) and/or the volume of the repetitions/rounds to move smoothly and effectively through the WOD. If the athlete takes longer than 7 minutes to complete the first round, they should scale back. This workout shouldn’t take much longer than 35-40 minutes.
5 rounds for time of:
400 meter Run
30 Box Jumps (20/16 in)
30 Wall Ball Shots (14/12 lb, 10 ft)
4 rounds for time of:
200 meter Run
20 Box Step-Ups (20/16 in)
20 Wall Ball Shots (14/12 lb, 9 ft)
About the wod
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 the “Kelly” WOD coming into existence, fitness website MuscleandFitness wrote<?a>: “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).