(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

WOD

“Kelly ROWland” (Time)

“Kelly ROWland”

For Time:

50/35 Calorie Row or 40/30 Bike

3 Rounds of “Kelly”

400 Meter Run

30 Wallballs

30 Box Jumps

50/35 Calorie Row or 40/30 Bike

32 min Time Cap

RX+-20/14#, 10/9′, 24/20″

RX -20/14#, 10/8′, 24/20″

50-59-14/10#, 10/8′,, 20/16#

60+-10/6#, 10/8′, Step ups

Basics-20 Cal, 3 Rounds -200m Run 10 WB 6#, 8′, 10 Step Ups
DESCRIPTION

* Today’s conditioning piece is a mash-up of the benchmark workout “Kelly”

* Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on the rower/bike

* The workout flows like this:


50/35 Calorie Row
 (40/30 Bike)

400 Meter Run 
30 Wallballs, 
30 Box Jumps, 400 Meter Run
, 30 Wallballs, 
30 Box Jumps, 400 Meter Run
, 30 Wallballs,
30 Box Jumps, 
50/35 Calorie Row(40/30 Bike)

* Times from the last completion of this workout ranged from 18-30 minutes

WALLBALLS

* Choose a weight that you are capable of moving for 50+ unbroken reps when fresh

* Men throw to 10 feet

* Women throw to 9 feet

BOX JUMPS

* These are regular box jumps, so we’re looking to stand to full extension on top of the box

* Jump up to the box for “RX”

* We recommend stepping down or jumping down over “rebounding” box jumps

* Rebounding is a fairly risky technique for the achilles, especially with high reps on top of running