Kelly CrossFit Workout 2024 (My Secret Tips & Tricks For You)

Whenever I hit the gym for a session, the Kelly CrossFit workout is one of those benchmarks that both excites and challenges me. Crafted to test the mettle of athletes across the spectrum, from beginners to pros, the Kelly WOD stands out with its deceptively simple yet intense combination of running, box jumps, and wall ball shots. As a CrossFit enthusiast, Kelly is my go-to for a balanced workout that hones my stamina, power, and mental toughness.

all you need to know about kelly crossfit benchmark workout in one infographic including structure and goal times of the wod

Through five rounds of a 400-meter run, 30 box jumps, and 30 wall ball shots, Kelly pushes me to my limits and provides a comprehensive assessment of my fitness progress. It’s exhilarating to watch both my own and others’ times improve, driving home the effectiveness of this CrossFit classic. Whether you’re new to the gym or a seasoned CrossFitter, the Kelly CrossFit workout respects your journey while urging you to scale new heights of personal achievement.

Step-by-Step Workout Structure

I’m thrilled to break down the exciting Kelly CrossFit workout, famous for its high intensity and endurance challenge. Let’s jump right in!

The Kelly CrossFit workout is structured as an exhilarating circuit that you complete five times. That’s right, five rounds of robust, heart-pumping action!

Exercises and Reps:
In each round, you’ll tackle three exercises:

  1. 400-meter run: Begin with a burst of cardio by sprinting or running this distance with gusto!
  2. Box Jumps (30 reps):

    • Men use a 24-inch box
    • Women use a 20-inch box
      Leap onto the box with both feet and then jump back down—or step down carefully—to complete one rep.
  3. Wall Ball Shots (30 reps):

    • Men throw a 20-pound ball
    • Women throw a 14-pound ball
      Aim for a target that’s 10 feet high for men and 9 feet for women. Squat and then power the ball up to hit the target.

Time and Pace:
The goal is to push through each round maintaining a steady pace. While the time to beat is varied, hitting under 30 minutes is often seen as a good benchmark. However, pace yourself to keep the intensity consistent, avoiding burnout early on.


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My focus is on quality movements and maintaining energy from start to finish. Every rep counts, and every round brings me closer to that exhilarating moment of completion. Let’s get after it!

Do you want to level up or down? Here are your options:

Equipment for This CrossFit Workout

When I gear up for the Kelly CrossFit workout, excitement builds as I prepare the essential equipment! The beauty of this workout lies in its simplicity; you only need a few items to dive in.

Firstly, I make sure to have a solid and sturdy box for the box jumps. The standard heights are important here—24 inches for men and 20 inches for women. Whether it’s made of wood or metal, the box needs to handle repetitive jumps without tipping.

For the wall ball shots, I grab a medicine ball with the recommended weight of 20 pounds for men and 14 pounds for women. The ball should have a good grip and be durable enough to withstand impact against the wall, which will be recurrent during the 30 wall ball shots in each round.

Here’s a quick breakdown of the gear needed:

Box for Jumps:

  • Height: 24 inches (men) / 20 inches (women)

Medicine Ball for Wall Ball Shots:

  • Weight: 20 pounds (men) / 14 pounds (women)

I don’t use any rowing equipment in this workout, as Kelly sticks to running, box jumps, and wall ball shots. However, I always make sure my running shoes are in top condition for the 400-meter sprints, focusing on comfort and stability to maintain pace and prevent injury.

With my box aligned and my medicine ball at the ready, I’m set to take on the challenge! These few pieces of equipment allow me to push my limits and tackle those five rounds with fervor. Let’s get to it!

Boat Interior Design woman in gym doing box jumps as part of kelly crossfit workout for her benchmark time
by Pinterest

Benefits of the Kelly CrossFit Workout

My experience with the Kelly CrossFit Workout has been transformative! This high-intensity workout, part of the famed “Girl” WODs, pushes me to my limits and beyond. I’ve noticed several key benefits from including Kelly in my exercise regimen:

  1. Enhanced Endurance: I feel my cardiovascular endurance skyrocketing as I tackle the trio of running, box jumps, and wall ball shots.
  2. Leg Strength: My legs have gained substantial strength from the repetitive box jumps, which are an integral part of the workout.
  3. Mental Toughness: I’ve developed a grittier mindset, learning to push through when my muscles scream for a break.
  4. Progress Tracking: Regularly performing the Kelly WOD allows me to measure my progress as an athlete. It’s a benchmark that shows me how far I’ve come.
  5. Stamina: The structure of Kelly—running, box jumps, and wall balls—challenges my stamina on every level.

By weaving this workout into my regular training, I’ve broken through fitness plateaus. Here’s a snapshot:

Workout Composition: 5 rounds for time

  • 400-meter run
  • 30 box jumps (24/20 inches)
  • 30 wall ball shots (20/14 lbs)

The sense of achievement after completing this punishing, yet rewarding WOD is immense. There’s nothing quite like the endorphin rush and the proud exhaustion that comes with conquering Kelly.

Free PDF Workout Plans For You.

Are you in need of motivation? Here are some powerful workout plans with PDF downloads you can choose from:
Pamela Reif Workout Plan
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Performing the Different Movements

In the Kelly CrossFit workout, my focus is on mastering three dynamic movements that test strength and endurance across five intense rounds. I incorporate smart strategies to tackle each exercise efficiently.

Box Jumps

For my box jumps, I ensure I’m using a sturdy box at the recommended height—24 inches for men, 20 inches for women. My goal here is to maintain a consistent pace across all rounds. I start with a slight knee bend and swing my arms to propel myself up onto the box. Tip: It’s important to land softly to minimize impact on my joints.

Wall Ball Shots

When I move on to wall ball shots, I select a medicine ball of the right weight—20 pounds for men, 14 pounds for women. I keep my stance shoulder-width apart, and as I squat down, I make sure to hold the ball at chest level. As I rise from the squat, I explosively throw the ball to hit the target approximately 9-10 feet high.

Tip: I focus on my breathing, inhaling as I squat and exhaling as I throw, to maintain my rhythm.


Running is the component that links the rounds together. Here, I run a 400-meter stretch, which is about a quarter mile. I aim for a steady pace that I’m able to sustain throughout all five rounds, avoiding starting out too fast.

Tip: I pay attention to my form, keeping my shoulders relaxed and using my arms to maintain momentum.

Boat Interior Design running track in rain with lights on and grass
by Pinterest

Scaling Options

When I tackle the Kelly CrossFit workout, I’m always strategic about scaling. This beauty is a benchmark WOD involving running, box jumps, and wall balls—demanding not just grit but smart pacing. Excitedly, I view scaling as my secret weapon to keep the intensity high and match my fitness level, ensuring I don’t lose steam mid-workout.

For beginners like me when I first started, fitness isn’t just about charging ahead; it’s about building a strong foundation. So, reducing the volume of reps and rounds or opting for box step-ups instead of jumps helps maintain a brisk pace without sacrificing form.

Intermediate athletes have more room to play. I adjust the height of my box jumps or switch to a lighter medicine ball if I notice my first round exceeding seven minutes. My aim here is to keep the workout within 35-40 minutes, the sweet spot for maintaining a challenging yet doable momentum.

For the advanced, it’s usually not about scaling down but fine-tuning form and pushing speed. Yet, even these pros might adjust box jump height or wall ball weight to perfect their technique or avoid potential injury. No matter the expertise, careful calibration is key to preserving workout integrity.

Remember, the goal here isn’t to breeze through but to push limits at a consistent pace. That’s the heart of CrossFit: a thrilling quest for personal betterment where every adjustment is a step toward unlocking my potential. Scaling isn’t a setback; it’s an empowering tool that I use with gusto!

Boat Interior Design barbell laying on gym floor with two shoes in front
by Pinterest

My Experience With The Kelly CrossFit Workout

When I first encountered the Kelly WOD—a renowned CrossFit benchmark—I was both thrilled and a bit nervous. The workout is comprised of 5 rounds for time, which includes a challenging mix of 400-meter runs, 30 box jumps, and 30 wall ball shots. It’s designed to test an athlete’s endurance and track their progression over time.

In my initial attempt, the reality of Kelly’s intensity hit me hard. The juxtaposition of running and high-rep movements like box jumps and wall ball shots demanded a level of stamina I was unaccustomed to. Each round pushed my limits, but that’s the essence of CrossFit—pushing your boundaries.

Through consistent practice, my endurance has elevated, and my times have improved. I’ve seen firsthand how the Kelly CrossFit Workout can be an effective tool for monitoring my progress. Each round feels like a small victory in itself, and despite the burn, finishing all five rounds is tremendously satisfying.

Tracking my experiences through a dedicated workout log via email reminders has been instrumental. As I chip away at my personal best, the sense of accomplishment grows. Kelly, you’re a tough one, but I’m excited every time I lace up my shoes and chalk up my hands to take you on.

Frequently Asked Questions about Kelly CrossFit Workout

What is Kelly in CrossFit?

The Kelly CrossFit Workout is a high-intensity benchmark WOD designed to test endurance and speed. It consists of 5 rounds for time, including a 400-meter run, 30 box jumps (24 inches for men, 20 inches for women), and 30 wall balls (20 lbs for men, 14 lbs for women).

What are good times for Kelly CrossFit Workout?

A good time for completing the Kelly CrossFit workout ranges from 20 to 30 minutes. Achieving a time in this bracket indicates strong cardiovascular endurance and muscular stamina, especially in the legs and shoulders.

How long should Kelly take CrossFit?

The Kelly CrossFit workout typically takes between 25 to 35 minutes, though times can vary widely based on individual fitness levels, strategy, and experience with the exercises involved. It’s a challenging workout that requires pacing and endurance.

What is the Helen CrossFit workout?

The Helen CrossFit workout is another popular benchmark workout, consisting of 3 rounds for time of a 400-meter run, 21 kettlebell swings (1.5 pood for men, 1 pood for women), and 12 pull-ups. It’s designed to test speed, power, and endurance just like Kelly CrossFit Workout.

What is the Mary CrossFit workout?

The Mary CrossFit workout is an AMRAP (As Many Rounds As Possible) in 20 minutes, featuring 5 handstand push-ups, 10 one-legged squats (pistols), and 15 pull-ups. It challenges athletes’ strength, flexibility, and endurance across multiple disciplines like the Kelly CrossFit Workout.

What is the Annie workout in CrossFit?

The Annie workout in CrossFit is a benchmark workout focusing on double-unders and sit-ups. It consists of a descending ladder of 50-40-30-20-10 reps for time. This workout tests an athlete’s coordination, speed, and core strength like the Kelly CrossFit Workout.

What is your time for the Kelly CrossFit Workout. Post it in the comments below. Also ready about xx and xxx.

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