At-Home WOD #53
Warm Up
- Run 400m
- 10 lunges with twist (5R/5L)
- 20 high knees (10R/10L)
- 20 butt kicks (10R/10L)
- 20 mountain climbers (10R/10L)
- 10 push ups
- 10 goblet squats
- 10 rolling sit ups
Then complete 3-5 reps of box jumps and KB/DB thrusters
Workout of the Day
“Kelly” (At-Home version)
Complete 5 rounds for time of:
- 400m run
- 30 box jumps
- 30 two-arm KB/DB thrusters*
* If you have a medicine ball, do wall balls in place of thrusters!
Cool Down
- Down dog calf stretch (30 sec)
- Pigeon stretch (1 min/side)
WOD Notes: Click here for a video explanation of today’s workout. Kelly is a CrossFit benchmark WOD that usually takes in the 25-35 minute range. If you want to match this as closely as possible to the Rx version, use a box that’s 24/20″ and thrusters in the 45-50# range for men and 30-35# range for women. (An old CrossFit.com sub for wall balls was thrusters with an empty 45# barbell.) As noted above, if you have a medicine ball, do wall balls in place of the thrusters. Compare to 190713.
This Post Has 54 Comments
Results:
6:00 am
Murray 23:40 (2 min row/rd, 14# WB to 11′, 24″ step ups)
Chris Mc 24:46 (35# KB, 19″ box jumps)
🙂 for time
12″box
25# thrusters
25:20 (treadmill run, 20’’, 45# BB thrusters)
31:06 – 24″ box, 12lb med ball to 10′ bball net. Throwing straight up in air was no fun.
25:36
20in box
33# BB thrusters(these still suck 😝)
At 20 min I was at round 3, right about to start another run and my little one thought it as too much.
Btw, used a 40 inch rock instead of a box, and did 20 per round. Empty Bar for thrusters.
Got a more moment and when he passed out again did a 10×10 cash out of push up and air squats.
Making it work, Tiago. Keep it up!
Early WOD for me without Kelsey (she is working right now)
Time 30:47
400 m run
20” box
33lbs barbell thrusters
Went back and did WOD #26 w/ 26# KB 17:50, WOD #37, and WOD #31 w/ 8# DBs
Kelly is NOT fun 😂
Completed! 18” box jumps and near death with 20# wall balls!!
MEGAN 20# WB!!! You’re awesome!
😂😂Kelsey it was ugly! I don’t even know how high I hit! But I’m proud of myself for doing it! Miss you!
[Nik] 20# WB are brutal! Great job Megan!
Wes and I did a modified version of
6 RFT
400m run w/ jogging stroller
10 thrusters (2 20# DB that Ryan’s mom dropped off last night – woo hoo!)
25:43
(Wes is practicing his form)
33:59. “Kelly”
20” box
WB – 10#/9’ (kind of, a lot of no reps in there!)
33:44 – 400 m run, 30 – 20 inch box jumps , 30 – 20 lb two arm slamball thrusters
41:42
20″ SU
35# KB Thruster
“Kelly”
400m run
30 wall balls w/ 30# slam ball to 10′ (loads of no reps)
30 box jumps 24″
Time – 33:13
[Nik] 30# slam ball for wallballs!?! Monster
400m row
30 box jumps 24″
30 wallballs (20#/10′) (several no-reps in each round)
31:43
Love the fact that you’re no reping yourself, Superman!
23:41. 400m run, 30 box step ups (24”), 30 push presses (45#BB), all with 22.5# vest
31:43. 400m run, 30 BJ (20”), 45# BB thrusters
… this almost killed me 🤢
27:41 – #12 wallball to 9’ ish basketball backboard (surely some “no reps” in there too) and 20” box
27:42 – 30 step ups on 20′ bench, 10# DB”s for thrusters
36:17
20″ S.U.
20#
Struggled on this one!
Miss happy on round 4, missed the tire on last jump and jacked my shin and knee, ice feels good. Completed round 4 then called it.
400 m row, round 1 and 1/2 of 2 24″ then to an 18″ tire (bad tire, mean tire) 20# wallball
[Nik] I hope the shin and knee heal quickly!
26:20
400 run
16” jumps
15# kb squat/throw
33:14
400m, 24” tractor tire step ups (jumped as many times as I could before going to step ups), #20 thrusters
35:11 Kelly…thought this was going to be a fun one until I started the workout 🙂
24″ box jumps
35# db thrusters
Did two workouts in a row. First one was yesterday’s. 2X single unders 65# barbell 13:17. Second one was todays. 35#DB 34:55.
Jimena – 28:49 18” step up 26# KB for Thrusters
Rich – 29:53 18” step up 52#KB for Thrusters
30:16
10# wall ball – so many wall balls!
Step ups
Damn it! I wasn’t doing this workout. I Was NOT doing it. Then I did the warmup. Then I tried the wall balls. Then I did it.
30:34
Steps, 14# wall ball
40-30-20 side crunches, toe touches and bicycles
[Nik] I love this. Great job Christine!
Damn. Forgot
14 “ step ups.
25:41
16” box jumps because that’s the highest box jump I can do in my basement
33lb BB thrusters
This was a nice stress reliever 😬
50lbs wreck bag today
Subbed backward lunges since bumble bees took my step up spot
20 x wreck bag front squats
35:24
And hauled the wreck bag on my back 400m out and back in (with 2 flights of stairs)
Marsha-30 burpee step backs, 30 12″ SU, 30 15# DB thruster / rd-25:14
Jeff-24″ box, 45# *barbell*-26:25
Soul sucking…..
I did Monday’s WOD wit a little change up
100 KB Deadlifts 35# KB
80 DU’s
30 HPC 95#
30 KB swings
40 hollow rocks
20 push ups
14:47
Was able to do deads, swings and push ups unbroken. HPC and rocks in sets of 10
Cash out- Made it thru 5 mins of 13 crunches per min, then it kind of feel apart…
6 PM:
Swetha 27:04 (row, step ups, 30# thrusters)
Kyle E. 26:32 (19.5” step ups, 15# DB thrusters)
32:10
400m row
24” step ups
45# barbell thrusters
Ouch
29:20.
400m hilly! runs, 24″ box jumps, 45# barbell thrusters. Not fun after Kalsu on Sunday (and I usually think the most painful workouts are the most fun… must be getting old).
30:04, 30# thrusters, jumps were definitely not 20, but not sure exactly.
Yesterday’s workout today. Broke in the new barbell!
7:28
50 deadlifts (95#)
40 S/U
30 KB swings (35 #)
20 hollow rocks
10 pushups
First three movements very not in broken
*unbroken
Jenn
Apparently, I forget how to box jump. The box would have eaten my shins up for breakfast for sure!! Also, Kelly is still not fun at home either.😂😂
26:17 24”, #35 barbell thrusters
Jenn
Apparently, I forget how to box jump. The box would have eaten my shins up for breakfast for sure!! Also, Kelly is still not fun at home either.😂😂
26:17 24”, #35 barbell thrusters
29:25
200m hill repeats
20 inch box step ups
15# med ball wall balls
3 taco cash out
Don’t why my first reply say it didn’t go through! It appears it has! Sorry for the duplicate!!🤣🤣
25 minutes of something – got lost in the count, but 45# bb thrusters, ran 2 times and did 150 single unders twice, 18+ inch step ups. Sara did similar, but no weight thrusters
34:29 26# thrusters – I did step ups instead of box jumps . I used a cooler and it wasn’t the sturdiest!
17″ step ups
20# thrusters
Kerri 30:51
Stuart 30:35