Friday 170609 3/5ths Kelly

Today we have a “Helen-ized” version of “Kelly.” For you relative newcomers, this needs a little bit of explanation: there are a few different series of benchmark workouts in CrossFit that are well known across the world and one of these series of WODs is known as “The Girls.” Read the attached article to get a LOT more background on the history of these workouts and what their significance is in our programming. Another series knows as “The New Girls” was introduced to us and expanded the possibilities of these benchmark WODs. Finally- the WODs known as Helen (3 rounds of 400m run, KB swings, pull ups) and Kelly (5 rounds of 400m run, box jumps, wall ball shots) show up later in the series of girls- and today we do a shortened version of Kelly. And by now you know that shorter doesn’t mean easier.. it just means you are expected to go harder!  Especially on those runs.

Dave and Dusty trade off muscle up reps on Nasty Girls earlier in the week

Friday’s WOD at 7 and 9am, 3 and 5pm
Three rounds of “Kelly” for time:
400m run
30 box jumps (24/20″)
30 wall ball shots (20/14# to 10/9′)
Post time and scaling to chalkboard/journals