Girls Gone Wild – Friday June 21st from 6-8PM
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 Night Out 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!
“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
3 Rounds
:30 Bike Hard
:30 Easy Pace
Then
:30 Rest and Transition to next station
3 Rounds
:30 Squat
:30 Active Squat Hold in bottom
Then
:30 Rest and Transition to next station
3 Rounds
:30 Seated BB Strict Press
:30 Front Rack Hold (Adv- Overhead Hold)
Mobility
Banded Shoulder Stretching
Strength
E2MOM12
Push-press
3 Reps @80-90%
WOD
For time:
50/40 Calorie Bike
50 Kettlebell Swings (2,1.5)
50 Goblet Squats
Level 2- 40/30 Bike (1.5,1)
Level 1- 30/20 Bike (1,0.75)
ADV- KB Snatches(2,1) & Double kettlebell front squat (1.5/1) or 50/35 DBs
Core Cash-out
30-20-10
Hollow Rocks
Side plank Raises (split reps in half)
Extra Work
3 Rounds of
50’ HS walk*
3 Rope Climbs
ADV – 75’ HS Walk
*scale to 25’, 30 shoulder taps or 5 Wall Climbs
Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
Every 5 Minutes for 30 Minute
400m Run
15/12 Calorie Bike
20/15 calorie Ski
Bootcamp Version
300m
10/8cals
12/10 ski