Kelly Benchmark WOD
5 rounds of 400m run, 30 box jumps (24/20"), and 30 wall balls (20/14 lb). A classic chipper testing legs and cardio.
The Workout
5 Rounds for time of:
400m Run
30 Box Jumps (24/20")
30 Wall Balls (20/14 lb to 10/9 ft)
Rx Standards:
Men: 20 lb ball to 10 ft, 24" box
Women: 14 lb ball to 9 ft, 20" box
Time Cap:
40:00
Equipment Needed
- Box
- Medicine Ball
- Running route
Time Standards
History of Kelly
Kelly is a classic Girl WOD named in the CrossFit benchmark tradition. It combines running, jumping, and throwing to create a brutal leg-dominant workout that tests aerobic capacity and lower body endurance.
Complete Strategy Guide
Kelly destroys the legs. Pace the run conservatively and break box jumps/wall balls early.
Beginner Strategy
Scale everything. This is a long workout.
Pacing
- • Run at conversational pace
- • Break box jumps: 10-10-10
- • Break wall balls: 10-10-10
Movement Tips
- • Step down from box
- • Full squat on wall balls
- • Breathe during run
Scaling Options
- • 200m run instead of 400m
- • Step-ups instead of box jumps
- • Lighter ball: 14/10 lb
- • Reduce to 3 rounds
Pro Tips
- • Pace the run
- • Legs will be smoked
- • Hydrate between rounds
Intermediate Strategy
Maintain steady pace across all rounds. Don't redline on round 1.
Pacing
- • Run at moderate pace (90 seconds per 400m)
- • Box jumps: 15-15 or unbroken
- • Wall balls: 15-15 or 10-10-10
Movement Tips
- • Quick step-downs
- • Efficient wall ball cycling
- • Recovery run
Scaling Options
- • Rx if possible
Pro Tips
- • Round 3-4 are hardest
- • Wall balls slow down fast
- • Keep moving
Advanced Strategy
Target sub-30:00. Fast transitions and unbroken sets where possible.
Pacing
- • Run hard (75-80 seconds per 400m)
- • Box jumps unbroken or 20-10
- • Wall balls: 20-10 or 15-15
Movement Tips
- • Jump down from box
- • Fast wall ball cycling
- • Push run pace
Scaling Options
- • Rx weight
Pro Tips
- • Sub-25:00 is elite
- • Legs will cramp
- • Mental toughness required
General Tips for Kelly
Pace run conservatively
Box jumps destroy quads
Wall balls get heavy fast
Recommended Gear
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