Benchmark: Kelly – CFS

Aug 2nd, 2016

Category: CrossFit

Benchmark: Kelly – CFS

Kaitlyn - Knees to Elbows + Flick Feet = Toes to Bar

Kaitlyn – Knees to Elbows + Flick Feet = Toes to Bar

The Benchmark Workouts are a great tool used to observe the performance, measure the results, and repeat in the future. Pick an appropriate level, go at it with plenty of intensity and hold the correct movement standards. If the Benchmark Workout “Kelly” pops up again after weeks, months of training and we notice you have achieved a faster time with more rounds that completed with heavier weights in the exact same range of motion as before, we have PROOF that we are more fit.

Record your scores/times/modifications into the comment sections. Later, just search for the benchmark to compared your fitness!

pub crawl
Save the Date! Our annual pub crawl is BACK! The route will be:
Tias at the Waterfront, 4:00pm – 5:15pm
The Landing, 5:30pm – 7:15pm
Wild Rover, 7:30pm – ???
We will have the upstairs of Wild Rover to ourselves for the beginning of the night. Apps will be served, the DJ will be spinning… don’t miss out on the fun! This is an excellent opportunity to meet some new faces, mingle with your WOD buddies, and have a great time. We hope to see lots of you there… Let’s party!

WOD (35 Min Hard Cap)
“Kelly”
5 Rounds
400m Run
30 Box Jumps
30 Wallballs

Level 3- 4 Rounds
Level 2- 4 Rounds, 20 Reps of Each
Level 1- 4 Rounds, 200m Run, 15 Reps

DISCUSSION 18 Comments

  1. Ryan Gould 08/03/2016 at 1:24 pm

    Kelly: 30:43 Rx
    Ripped off the last 18 WBs unbroken with Barrow looking over my shoulder

  2. Liz Crean 08/03/2016 at 1:17 pm

    27:50 rx
    5/14/15: 29:50rx … have no memory of doing this but found it in my phone, probably blacked it out

  3. McGuire 08/03/2016 at 3:10 am

    24:25 RX

  4. Joel 08/03/2016 at 2:16 am

    Kelly 31:20 (scaled the wall balls down to 20/round)

  5. jason barrow 08/03/2016 at 1:19 am

    5/2/12: 31:30 Rx
    6/18/13: 25:59 Rx
    8/2/16: 26:56 Rx
    Previous scores were with the old box jump standard of opening up the hip bounding off the box without a full stop. Goal is to get back under 26.

  6. Chad Michael 08/03/2016 at 1:05 am

    Kelly: 31:54 RX

  7. Brian 08/03/2016 at 12:38 am

    23:11 Rx… About 1:40 slower than last time I did it. Think I paced the run a little bit too much. All wb unbroken.

  8. Trevor Crean 08/03/2016 at 12:19 am

    24:54rx

  9. Shea 08/03/2016 at 12:06 am

    18:34 rx

  10. Tom Kuchenreuther 08/02/2016 at 11:51 pm

    30:24Rx – weakness = endurance

  11. Petra 08/02/2016 at 3:36 pm

    25:05 w/ green ball.
    I have no record or recollection of doing this one before.

  12. Frawls 08/02/2016 at 3:30 pm

    25:58 Rx (garage gym in Maine). I know I did this before but couldn’t find my score. Pretty sure I beat it today though.

  13. Kathy B 08/02/2016 at 2:56 pm

    17:20 L1 5rnds

  14. Ben Brauer 08/02/2016 at 1:10 pm

    25:51 Rx

  15. Brendan Caslin 08/02/2016 at 12:33 pm

    19:50 rx

  16. Brian M. Maser 08/02/2016 at 12:29 pm

    23:44 Rx (1:42 faster than 25/14/2015 (25:26))

  17. Marc Piccuirro 08/02/2016 at 11:31 am

    26:44 felt slooooow, was slow
    2015 – 24:54
    2013 – 26:47

  18. Nick Alonso 08/02/2016 at 11:23 am

    Kelly: 30:18 Rx
    (PR of 1:34 from 5/14/2015 @31:52)