Daily WOD

Wed, Apr 30 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (21 days ago)
KELLY250430 AT-HOME WOD250430 OPTIONAL STRENGTH250430 OPTIONAL ACCESSORY

KELLY


(Time, Sc, Fnd, Girls (G-N))
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Step down from the box.

Rx2: 5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.

Rx3: 20 box jumps or step-ups (12/20 in);
20 wall-ball shots (6/10 lb) (9/9 ft)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.

Intended Stimulus:
-22:00-30:00.
-Classic CrossFit workout and CAP benchmark; will be repeated in November.
-Wall-ball shots and box jumps each in under 2:00 throughout the workout.
-Run at a recovery pace to allow for consistent sets on the wall-ball shots and box jumps.

Planned: Thu,Nov27,2025 Wed,Apr30,2025
TodayAll Time

Emily S25:59 Rx 1st
Olivia M27:34 Rx 2nd
Justin U29:53 Rx 1st
Nidia31:18 Rx 3rd
Matt Br31:20 Rx 2nd
Ezra31:40 Rx 3rd
Chad32:00 Rx 4th
Thomas B33:39 Rx 5th
Aidan34:14 Rx 4th
Gavin35:00 Rx 6th
3 box jumps in rs 5 at 35:00 cap
John R35:08 Rx 7th
Diane21:09 Sc 5th
Maddy24:44 Sc 6th
Sarah Y24:44 Sc 6th
Tom27:06 Sc 8th
Kherri27:06 Sc 7th
Harley27:52 Sc 8th
Breanna27:52 Sc 8th
Jeanne28:29 Sc 9th
Cindy28:29 Sc 9th
Kristen28:29 Sc 9th
Lyndsie28:42 Sc 10th
Adam28:58 Sc 9th
Diego31:13 Sc 10th
400m, half reps
Jessica T32:30 Sc 11th
Deanna33:17 Sc 12th
rx all w/#10 ball
Dale33:48 Sc 11th
5 rds, bike (1000m), 30reps 20” box, 14# wb
Lindsey H34:06 Sc 13th
all rx/some step ups
Cecy34:22 Sc 14th
all rx reps sub 20# DB thrusters for wb
Evan B35:00 Sc 12th
Susan19:47 Fnd 15th
Debra22:00 Fnd 16th
Pam22:00 Fnd 16th
Connie23:00 Fnd 17th
some mods due to shoulder
Eddie28:27 Fnd 13th
500m Row, 20 Step-Ups (12”), 20 WBs
Scott P28:52 Fnd 14th
Alex D30:05 Fnd 18th
Mariah30:05 Fnd 18th
Partner, 300&200m runs, 14# WB
Emma L30:16 Fnd 19th
30:16
Veronica30:16 Fnd 19th
Rx2 but 300m
Kelly S33:34 Fnd 20th
10# 20 reps
Jacob L35:00 Fnd 15th
Alice22:00 21st
scaled
Blake P25:20 16th
5 rds, 400m, 15 reps
Alicia29:56 24th
5rds, 400m, 15 reps
Thomas C31:10 17th
Mod
Katie E31:46
RX except 12” jumps
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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