WOD

Fri, Oct 27 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20231027Home WOD 20231027KELLYScary Squat Challenge

CrossFit 20231027


(Time, Rx2, Rx3)
WARM-UP:
200m walk
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches

1 set:
P1: 200-m jog
P2: slow med-ball squats
– Switch when P1 returns
1 set:
P1: 200-m jog
P2: slow box step-ups
– Switch when P1 returns

WOD WARM-UP

PARTNER WOD 'KELLY' FRIDAY!: 5 rounds for time
400m run
30 box jumps (24/20)
30 wall-balls (20/14)
– Run together, divide box jumps and wall-balls as needed

Rx2 4 rounds for time with a partner, 14/10
Rx3 3 rounds for time with a partner, 20/12, 10/8

INTENDED STIMULUS
Partner variation of the workout Kelly
25:00 or less, with faster pairs aiming to complete the workout sub-20:00
Runs completed in 2:30 or less
Rounds of box jumps and wall-balls in 1:00-1:30 each
If want to take on this challenge individually and can complete it sub-25:00, go for it
Choose options that allows to keep moving throughout the entire workout with quick transitions

STRETCHING:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

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1st26:33 RxAmelia Fri, Oct 27, 2023
2nd23:59 Rx2Chloe Fri, Oct 27, 2023
3rd17:38 Rx3Coach B Fri, Oct 27, 2023
1st28:29 RxJosh Fri, Oct 27, 2023
2nd23:40 Rx2Coach J Fri, Oct 27, 2023
3rd23:45 Rx2Coach C Fri, Oct 27, 2023

Amelia26:33 Rx
Tony26:33 Rx
Josh28:29 Rx
Daniel O23:40 Rx2
JJ Walker - Rx reps
Coach J23:40 Rx2
JJ Walker - Rx reps
Marcus23:45 Rx2
20#
Coach C23:45 Rx2
20#
Chloe23:59 Rx2
Team Korea
Elsa31:32 Rx2
14#
Ana31:32 Rx2
14#
Jenn31:54 Rx2
Single
Coach B17:38 Rx3
AB&B
Patrick17:38 Rx3
AB&B
Tracy L22:55 Rx3
CT Scan - 14#
Carsyn22:55 Rx3
CT Scan - 14#
Aaron D23:59 Rx3
Team Korea
Lisa24:47 Rx3
Single
Chanel30:00 Rx3
Gayle15:00
2 rounds
Alice15:00
2.5 rounds
775-848-8935
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Sparks, NV 89434 (view larger map)