Thursday 150827

Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Saturday 240330

Saturday 240330

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb ball
♂ 24-inch box, 20-lb ball

Compare to 230709.

Post time to comments.

Scaling:
This benchmark workout was first posted on CrossFit.com on April 10, 2005. Kelly is long and metabolically taxing. Choose distances, weights, heights, and reps that keep you moving for no more than 20-30 minutes. Athletes of any level should consider stepping down from the top of the box.

Intermediate option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb ball
♂ 24-inch box, 20-lb ball

Beginner option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

♀ 12-inch box
♂ 20-inch box

Resources:
The Box Jump
The Wall-ball Shot
The Box Step-up
The Air Squat
Coach Kelly Kelly Does Kelly

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Thursday 211021

Thursday 211021

For time:

1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. box

Post time to comments.

Scaling:
Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less.

Intermediate Option:
For time:
1,000-m row
20 box jumps, 30-in. box
1,000-m row
40 box jumps, 24-in. box
1,000-m row
60 box jumps, 20-in. box

Beginner Option:
For time:
500-m row
10 box jumps, 16-in. box
500-m row
20 box jumps, 12-in. box
500-m row
30 box jumps, 6-in. box

Monday 240304

Monday 240304

Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups

♀ 24-inch box
♂ 30-inch box

Post rounds and reps to comments.

Compare to 211123.

Scaling:
Today’s workout is a burner. Can you perform 1 round per minute? Maybe more? Push the intensity by choosing modifications that allow you to complete the sets unbroken for at least 3 rounds. Get after it.

Intermediate option:
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
5 chest-to-bar pull-ups

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 ring rows

♀ 12-inch box
♂ 12-inch box

Resources:
The Box Jump
The Chest-to-Bar Pull-Up
The Ring Row

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Reminder: 24.1 scores are due before 5 p.m. PT, Monday, March 4.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.1 at CrossFit Narellan in Smeaton Grange, Australia.