Daily WOD

Wed, Apr 30 2025

Mon, May 26, 2025 at 8:00am MURPH
KELLY250430 AT-HOME WOD250430 OPTIONAL STRENGTH250430 OPTIONAL ACCESSORY

KELLY


(Time, Int, Sc, 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.

Scaled: 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.

Foundations: 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.

Masters 55+ option:
5 rounds for time of:
400-meter run
30 box jumps (20/24 in)
30 wall-ball shots (10/20 lb) (9/9 ft)
– Step down from the box.

Intended Stimulus:
-Sub-30:00.
-Classic CrossFit workout and CAP benchmark for April.
-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.
-Higher-volume, longer-duration workout. Constant movement with minimal rest.
-Keep run efforts to 2:15 or less. Spend no more than 6:00 on a single round.

Planned: Fri,Apr10,2026 Thu,Nov27,2025 Wed,Apr30,2025
TodayAll Time

Emily S25:59 Rx 1st
Olivia M27:34 Rx 3rd
Justin U29:53 Rx 2nd
Nidia31:18 Rx 4th
Matt Br31:20 Rx 4th
Ezra31:40 Rx 5th
Chad32:00 Rx 6th
Thomas B33:39 Rx 8th
Aidan34:14 Rx 5th
Gavin35:00 Rx 9th
3 box jumps in rs 5 at 35:00 cap
John R35:08 Rx 10th
Diane21:09 Int 6th
Maddy24:44 Int 10th
Sarah Y24:44 Int 10th
Tom27:06 Int
Kherri27:06 Int 12th
Harley27:52 Int 13th
Breanna27:52 Int 13th
Jeanne28:29 Int 15th
Cindy28:29 Int 15th
Kristen28:29 Int 15th
Lyndsie28:42 Int 16th
Adam28:58 Int 16th
Diego31:13 Int 17th
400m, half reps
Jessica T32:30 Int 18th
Deanna33:17 Int
rx all w/#10 ball
Dale33:48 Int
5 rds, bike (1000m), 30reps 20” box, 14# wb
Lindsey H34:06 Int 19th
all rx/some step ups
Cecy34:22 Int 20th
all rx reps sub 20# DB thrusters for wb
Evan B35:00 Int 18th
Susan19:47 Sc 23rd
Debra22:00 Sc
Pam22:00 Sc 24th
Connie23:00 Sc 26th
some mods due to shoulder
Eddie28:27 Sc 20th
500m Row, 20 Step-Ups (12”), 20 WBs
Scott P28:52 Sc 21st
Alex D30:05 Sc 30th
Mariah30:05 Sc 30th
Partner, 300&200m runs, 14# WB
Emma L30:16 Sc 31st
30:16
Veronica30:16 Sc
Rx2 but 300m
Kelly S33:34 Sc 32nd
10# 20 reps
Jacob L35:00 Sc 22nd
Alice22:00
scaled
Blake P25:20 23rd
5 rds, 400m, 15 reps
Alicia29:56 36th
5rds, 400m, 15 reps
Thomas C31:10
Mod
Katie E31:46
RX except 12” jumps
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101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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