Girls Gone Wild Team Relay & Social This Friday!

Mar 9th, 2020

Category: CrossFit

Girls Gone Wild Team Relay & Social This Friday!

Shelby

Gym PSA: Let’s All Stay Healthy!
With all this coronavirus hysteria, we want to continue to be your happy place!

We have great news, the virus cannot be spread through sweat! I think everyone knows by know that COVID-19 spreads from droplets spewing from sneezing and coughing (yum). SO, we are asking that if you have a cold or cough that you take a little time off until the sneezing and coughing is under control. Just shoot us a quick email and we can put a hold on your account.

In addition to this, to be safe we suggest washing your hands pre and post workout and also ask that you wipe down your equipment pre and post workout. We have a regular cleaning schedule, but as you know the turn-over from class to class is quick and it’s impossible to disinfect everything after every use. Compared to most public places we do have a controlled environment with responsible healthy adults (with a few exceptions).If everyone does their part we will all be more protected and will have more confidence about crushing WODs germ free.

We all do CrossFit because it helps us stay healthy and prevent diseases. Think of this as the same, preventative measures go a long way. Have a happy, positive day!

Girls Gone Wild Take 2 – Friday March 13th from 6-8PM
Join us for another great night dedicated to a few of our Crossfit Girl Benchmarks! Athletes will be on Co-Ed Teams of 5 including scaled, intermediate and RX athletes! Girls Gone Wild will be run in a relay style! Each athlete will perform one of the Classic Crossfit Girl WODs listed below. There will be scaling options for each WOD. We will make your teams and you will decide together which athlete will take on which girl. All are encouraged and welcome to throwdown! To register please fill out THIS FORM

* There will still be GENERAL CLASSES at 4 and 5pm this night. The 6 and 7pm classes will be cancelled. All are encouraged to come in. If you miss registration, come in anyway we will fit you in!

Please join us after for a Post WOD social at Tom English’s Cottage in Southie! Anytime after 8:30 at 118 Emerson Street. This bar is cash only.

Last Year’s Girls Gone Wild Event – Standards Briefing

Teams of 5 Relay. Teammates must tag before proceeding on to the next portion of the workout.
*We will also have an advance option for smaller teams that would like to take on two or more girl WODS! However no athlete can perform two WODS back to back.

“Jackie”
1K Row
50 Thrusters (45/35)
30 Pull Ups

Intermediate – 35/25; 25 Pull Ups
Scaled – 750m Row; 30 Thrusters, 30 Jumping Pull Ups

“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

Intermediate – 15-12-9
Scaled – (65/35); Jumping Pull-Ups

“Karen”
150 Wall Ball (20/14)
Men – 10ft target
Women – 9ft target

Intermediate – (14/10)
Scaled – (14/10) 100 Reps

“Grace”
30 Clean and Jerks (135/95)

Intermediate – (95/65)
Scaled – (65/35)

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-Ups

Intermediate – (185/125) 15-12-9
Scaled – (135/95) Hand Release Push-Ups

Warm-up
Coach led arm circles with change plates 5|2.5 – 10-15 in each direction with increasing the size in circles.
then ..
10 standing external rotation vertical
10 standing external rotation horizontal (both plates at the same time)

2 rounds
45on:15off
1. Jump rope
2. Row, external rotation and press 5|2.5
3. Active Squat Hold (ADV Change plates Overhead)

WOD
In 25 minutes complete
800m Run
20 Shoulder to Overhead 135|95
600m Run
100 Double Unders
400m Run
20 Front Squats

Rest 3 Minutes then complete in reverse order until the clock runs out. Record time separately for the the first portion and reps for the second

Level 2- 115|75, 50 double Unders
Level 1- 95|55, 200 singles
ADV – 155|105

Extra Work
75 T2b*
5 Sandbag over the shoulder (140|90) to start and every time you break a set on the t2b

ADV – 100 t2b