Five rounds for time — 400-meter run, 30 box jumps (24/20 inch), 30 wall ball shots (20/14 lbs)
What is the Kelly WOD?
The Kelly WOD is one of the Crossfit Girl WODs. Athletes must complete five rounds for time: 400-meter run, 30 box jumps (24/20 inch), 30 wall ball shots (20/14 lbs). Kelly is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
Endurance will be tested with the Kelly workout, which combines 400-meter runs with box jumps and wall ball shots — a combination that is surely to leave your bottom half burning. Maintaining a good pace is essential, while box jumps and wall ball shots should be broken up when necessary.
Box jumps can be scaled by reducing the height of the box, or stepping up one leg at a time and extending fully once both feet are on the box. Wall ball shots can be scaled by reducing the weight of the medicine ball.
Tips for the Kelly WOD
- Keep a good pace on the 400-meter run. Remember this is an endurance test.
- Break up the box jumps and wall ball shots where required, avoiding going to failure.
- Scale the weight/movement if needed.
Kelly WOD Videos
See how to do the Kelly WOD with the following videos and get inspiration from elite Crossfit athletes.
Kelly WOD demo with Josh Everett, with a time of 21.51.
Kelly workout demo from the team at CrossFit Santa Cruz.