Benchmark WOD: “Kelly”

Mobility
Hamstring Complex x5
Medball Squat Complex x 10

Warm-up
20-15-10
KB Swings
Situps

Work capacity
"Kelly"
5 Rounds for time
400M run
30 Box Jumps (24)
30 Wall Ball (20)

Post results to comments.

HOUSTON AREA WINTER WEATHER DAY FORECAST LINK!

THE 7pm class is canceled tonight, Friday, Feb. 4th.

CrossFitWestSantaCruzBoxJumpHipOpening_th.jpg

Enlarge image

For the box jump, full extension (open hips/shoulders stacked over the hips) on or above the box must be achieved.  For a legitimate box jump the hips must travel at least as high as when standing on the box. (photo courtesy of CF Mainsite)


10 Responses to “Benchmark WOD: “Kelly””

  1. Barbella

    Any chance a Coach wants to come in today at NOON? I am actually at work…

  2. G

    Alternate WOD: For Time 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
    Burpees and Sit-Ups
    *Scale to just 10-9-8-7-6-5-4-3-2-1 Reps

  3. Speedy J

    Anyone have to bring kids tomorrow morning? May need to bring my daughter…need a watchful eye when it is my turn to work…

  4. chrissy c

    Well this former Philly girl chose the Stay at Home Cold Weather Wuss WOD:
    10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
    Burpees
    Sit Ups
    17:02
    This was extra hard for me because I had to dodge 3 cats while doing the burpees – almost crushed poor Bandit twice, and Tony Gatto once. Peanut was smart enough to sit by the side and watch! 🙂
    Next time I’ll try this with squats after the sit ups.

  5. The Nomad

    33:45 (Rx) Nice work 4PM’ers. S’back, Billy, Janet, & Whiskey owned it today.

  6. T.I.

    400m run and 100 DU’s
    Alt WOD: 11:51: felt slow today.
    400m run and 100 DU’s
    Team Venum will kick some ass mañana!!! Nachooooooo!

  7. Green Lantern aka Playboy (fka bryan g.)

    32:30 or so. Forgot the decimal place (rx)

  8. HeMan

    33:?? Or 34:?? (rx). Only 7 minutes slower than my last Kelly. I dint do cold!! Wheres all this global warming the politicians have been promising?

  9. Speedy J

    27:09 (14# WB)..almost two minutes slower then last time..no chance catching Billy or Silverback. Good job 4pm!