“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 080409.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

There is no place to hide in this one.  Kelly is really tough.

Big Dawgs
as Rxd

Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

or

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball

Post time to comments.

Buttercups
“Kelly”
Three rounds for time of:
Run 400 meters
10 Box jump, 24 inch box
10 Wall ball shots, 14-20 pound ball

Post time to comments.

Sub for wall ball is dumbbell thrusters. 20# for Big Dawgs 10-14# for others.

I don’t have a 30” box… can this be subbed with jumping tuck squats?

mandirigma - 31 January 2009 08:40 PM

I don’t have a 30” box… can this be subbed with jumping tuck squats?

Not sure if you typed wrong or I missed something.  It calls for 24” box jumps not 30”. 

30 Box jumps at 24” high

probably just glanced at it wrong

Official Crossfit warmup 3x 10 reps (only did 5 on the Back Extensions on rds 2 and 3 b/c of the WOD, and used ~1/2 body weight assist on the pull-ups and dips)

WOD from 26 Jan (GHSU/BE) somewhere between puppies and pack:

3 x 15 GH SU, 10 BE for time . . . 3:47. 

Only went down to parallel, though before I started I did try a few all the way floor to toes alternating arms like the video just to see if I could (answer is I can, but not well enough to complete the workout as RXd or even probably as scaled).  Then worked on some cleans afterwards to check form and tossed in 5 piked HSPUs and 30 sec free handstand hold.

Wow I’m going to improvise every aspect of this. This should be fun. Might not be a accurate time. But fun.

“Kelly”
Pack, modified - had no other ball but the 3-kg one.

Five rounds for time of:
Run 400 meters (treadmill, 2.24, 2.24, 2.12, 2.12, 2.00)
15 Box jump, 60 cm box
15 Wall ball shots, 3 kg ball
Time: 25.08.

Plus
squat clean practice with 40 kg and 42.5 kg.

Gym closed today, so instead:

warm up: 3 min rope, 3 x (4 pull ups + 15 push ups)

Annie as rx’d for Puppies:
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

8:32

cash out: 3 x 30 supermen

Have a great Sunday,
TKD

I don’t have access to boxes of any kind at my gym.  Is there a decent sub for this exercise?

Thanks!

If you’re stuck, tuck jumps or double unders might be fun.

Stig-Helmer - 01 February 2009 03:07 AM

I don’t have access to boxes of any kind at my gym.  Is there a decent sub for this exercise?

Use a bench, jump on it.

By “run” 400 min…. this is more than a jogging pace?

sorry, forgot to add to my other question:  what can you sub for a wall ball shot?  My gyym does not have medicine balls.

catlady - yes, the idea is to cover the 400m as fast as possible. (For some people like me, that would be a jogging pace).  Sub for thrusters was in the last line of GD’s post: you can do dumbbell thrusters (squat & ballistic press). Using 10-14# dumbbells.

3 rounds for time

400 m
15 box jump (on bench, 16”?)
15 thrusters 10lb dbs

13:19.2

“Kelly” - packish scaling
5 rounds for time
Run 400m
15 box jump, 20”
15 wall ball, 20lbs

time: 23:49

Rough.  Worked out at 8:30AM.  35 degrees, melting snow and ice.  Wall ball all wet, jump box all wet.  Slogged through the runs.  Worked out fasted. Time to EAT!