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!
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
Fish Game
Then,
Burpee Breakdown:
5 Burpees
10 Burpee to Stand (no jump & clap)
15 Burps
20 Push Ups
Mobility
Chest & Shoulder Rolling/Stretching
WOD
At 0:00 Complete:
1000m Row for time
Then at 8:00 Complete:
2 Minutes of Max Burpee Lateral jumps
And then at 14:00 minutes complete
3 Rounds
30/25 Calorie Row
15 Overhead Squats 135|95
30 Minute Cap
Level 2- 115|75
Level 1 – 95|55
*If you are participating in the Nutrition Challenge, be sure to record your 1000m Row & 2 Minutes Max Burpee Lateral Jumps to compare to the beginning of the challenge.
Extra Work
3 Rounds
3 Rope Climbs
6 Squat Cleans 205|125*
90 Double Unders
Scale weight as necessary, these should be medium heavy singles.