Girls Gone Wild Team Relay Event & Social Tonight!

Mar 13th, 2020

Category: CrossFit

Girls Gone Wild Team Relay Event & Social Tonight!

Sharon – Hollow Press

Schedule Update
6am CTX is cancelled today and moving forward.  We will also be replacing the Saturday 9:30am CrossFit class with a 930am CTX class starting this week.

Sunday ‘Murph” Class Schedule Update
Weekend Schedule Update – No Parade this Sunday but we still plan to run run heats of “Murph.” We have changed heat/class times to 9 and 10am. Both classes will take place in Southie Green and will be led by Goose. The box will open at 8am for Open Gym throughout the day and will close at 11am. There will be no CTX class.

Girls Gone Wild – TONIGHT from 6-8PM**Teams have been announced. You can still register by clicking the link below. If you miss registration come in we will fit you in a heat!
Join us for a 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!

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!

Be Sure to Join us after for some Post-WOD celebrating at Tom English’s Cottage 118 Emerson Street in Southie! Please note the bar is Cash Only.

Warm-up
EMOM 8
1. 200m Run
2. 10 Single Leg Glute Bridges per side (Weighted w/ DB if able)
3. 10 DB Goblet Squats (3 second controlled tempo on the way down)

Strength
Back Squat
Climb to 1RM

E2MOM16- Suggested Loading:
3 Reps 70%
3 Reps 75%
2 Reps 80%
2 Reps 85%
1 Reps 90%
1 Rep 95%
1 Rep 100%
1 Rep 102%

WOD
12 Minute AMRAP
200M Run
12 Box Jumps 24|20
12 Single arm Snatches 50|35

Level 2- 40|25
Level 1- 30|15
ADV – 70|50 Squat Snatches

Extra Work
Complete 2 Rounds
a. Double KB Front Rack Step Ups 10 Each Leg
a. Bulgairan Split Squats 10 each leg
b. Weighted Good mornings 10
c. 1 Minute of ring or parlette supported L – sit

ADV – 3 Rounds