| Schedule |
| Coaches |
Daily WOD |
| Schedule |
| Coaches |
| Daily WOD |
Daily WOD
 | Thu, Nov 27 2025 |  |
 | Sat, Jun 13, 2026 at 9:00am Beach WOD |
| KELLY | 251127 AT-HOME WOD |
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.
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