Daily WOD – May 5, 2020

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.

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This Post Has 54 Comments

  1. 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)

  2. 🙂 for time
    12″box
    25# thrusters

  3. 25:20 (treadmill run, 20’’, 45# BB thrusters)

  4. 31:06 – 24″ box, 12lb med ball to 10′ bball net. Throwing straight up in air was no fun.

  5. 25:36
    20in box
    33# BB thrusters(these still suck 😝)

  6. 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.

    1. Making it work, Tiago. Keep it up!

  7. Early WOD for me without Kelsey (she is working right now)
    Time 30:47
    400 m run
    20” box
    33lbs barbell thrusters

  8. Went back and did WOD #26 w/ 26# KB 17:50, WOD #37, and WOD #31 w/ 8# DBs

  9. Kelly is NOT fun 😂
    Completed! 18” box jumps and near death with 20# wall balls!!

    1. MEGAN 20# WB!!! You’re awesome!

      1. 😂😂Kelsey it was ugly! I don’t even know how high I hit! But I’m proud of myself for doing it! Miss you!

    2. [Nik] 20# WB are brutal! Great job Megan!

  10. 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)

  11. 33:59. “Kelly”
    20” box
    WB – 10#/9’ (kind of, a lot of no reps in there!)

  12. 33:44 – 400 m run, 30 – 20 inch box jumps , 30 – 20 lb two arm slamball thrusters

  13. 41:42
    20″ SU
    35# KB Thruster

  14. “Kelly”
    400m run
    30 wall balls w/ 30# slam ball to 10′ (loads of no reps)
    30 box jumps 24″
    Time – 33:13

    1. [Nik] 30# slam ball for wallballs!?! Monster

  15. 400m row
    30 box jumps 24″
    30 wallballs (20#/10′) (several no-reps in each round)
    31:43

    1. Love the fact that you’re no reping yourself, Superman!

  16. 23:41. 400m run, 30 box step ups (24”), 30 push presses (45#BB), all with 22.5# vest

  17. 31:43. 400m run, 30 BJ (20”), 45# BB thrusters
    … this almost killed me 🤢

  18. 27:41 – #12 wallball to 9’ ish basketball backboard (surely some “no reps” in there too) and 20” box

  19. 27:42 – 30 step ups on 20′ bench, 10# DB”s for thrusters

  20. 36:17
    20″ S.U.
    20#
    Struggled on this one!

  21. 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

    1. [Nik] I hope the shin and knee heal quickly!

  22. 26:20
    400 run
    16” jumps
    15# kb squat/throw

  23. 33:14

    400m, 24” tractor tire step ups (jumped as many times as I could before going to step ups), #20 thrusters

  24. 35:11 Kelly…thought this was going to be a fun one until I started the workout 🙂
    24″ box jumps
    35# db thrusters

  25. 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.

  26. Jimena – 28:49 18” step up 26# KB for Thrusters
    Rich – 29:53 18” step up 52#KB for Thrusters

  27. 30:16
    10# wall ball – so many wall balls!
    Step ups

  28. 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

    1. [Nik] I love this. Great job Christine!

  29. Damn. Forgot
    14 “ step ups.

  30. 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 😬

  31. 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)

  32. Marsha-30 burpee step backs, 30 12″ SU, 30 15# DB thruster / rd-25:14
    Jeff-24″ box, 45# *barbell*-26:25
    Soul sucking…..

  33. 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…

  34. 6 PM:
    Swetha 27:04 (row, step ups, 30# thrusters)
    Kyle E. 26:32 (19.5” step ups, 15# DB thrusters)

  35. 32:10
    400m row
    24” step ups
    45# barbell thrusters

    Ouch

  36. 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).

  37. 30:04, 30# thrusters, jumps were definitely not 20, but not sure exactly.

  38. 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

    1. *unbroken

  39. 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

  40. 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

  41. 29:25
    200m hill repeats
    20 inch box step ups
    15# med ball wall balls

    3 taco cash out

  42. Don’t why my first reply say it didn’t go through! It appears it has! Sorry for the duplicate!!🤣🤣

  43. 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

  44. 34:29 26# thrusters – I did step ups instead of box jumps . I used a cooler and it wasn’t the sturdiest!

  45. 17″ step ups
    20# thrusters

    Kerri 30:51
    Stuart 30:35

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