Saturday 4.9.22

Workout of the Day

METCON

“Kelly”

5 Rounds for time of:
Run 400m
30 Box Jumps
30 Wall Ball Shots

Notes
Here’s a little CrossFit history:
“Kelly” is one of CrossFit’s classic benchmark workouts. The workout’s namesake, Kelly Moore, worked for CrossFit Headquarters overseeing Seminar customer service.

“In 2003, Greg Glassman published a workout named “Diane” (21–15–9) of 225-lb deadlifts and handstand push-ups), and Moore smashed the WOD, using the RX’d weight, with an elite time of 4:30. Even more amazing than her score was the body weight at which Moore performed the feat—114 pounds. The following day the message board lit up with praise for Moore’s performance, but being humble, she deflected the praise saying that “WOD played into my strengths…I explained that if there was a workout created with running, wall balls, and box jumps, I would do very poorly.” The following day Glassman posted “Kelly”—five rounds consisting of a 400-meter run, 30 box jumps, and 30 wall balls with a 20-pound ball, and no surprise to Moore, her score was in the bottom third. “I never should’ve said anything!” she says.”

“Kelly” was first posted on the CrossFit Main Site as their workout of the day for Sunday, April 10, 2005

That’s it. Those are your workout notes.

CrossFit Group Class Programming Template (WK4/12)