Girls_RX_Men

Girls_RX_Women

Girls_Scaled_Men

Girls_Scaled_Women

Girls_Beginner_men

Girls_Beginner_women

WOD #1 – Helen

RX – 3 rounds of 400M, 21 KB, 12 Pull-ups
1.5 pood/ 1 pood
Scaled – 3 rounds of 400M, 21 KB swings, 12 pull-ups
1 pood/20# kb
Beginner – 2 rounds of 400M, 21 KB swings, 12 jumping pull-ups
1 pood/20#kb

WOD #2 – Jackie-Annie!

RX – 500M row, 50 Double unders, 50 sit-ups, 40 Double Unders, 40 situps, 500M row…

The Girls is coming on October 20th to The Garage!  This event has opportunities for Beginners, Scaled and RX competitors.

You need to be able to do RX work like that in the girls WOD’s for the RX category – 95/65# Thrusters, pull-ups without
assistance, hand stand push-ups without assistance, 225/155# Dead-lift, 55/35# KB Swings, Double Unders, 135/95# clean
jerk.

Scaled – take all weights down 20%, KB stays the same as well as pull-ups, and double unders become singles.

Beginner – take all weights down 35%, KB drops to 35#/20#, singles, jumping pull-ups.

Of course we need volunteers as well!

Fran.

Last WOD of the Day.  Why, so you don’t fear it. You’ll be wiped out already, so it wipes you out a bit more.  Top competitors will have to face on more afterwards in the final 16.  But this will be a good way to approach that final top 16 WOD.

Remember – free to Games Competitors!

Though it might not be the first WOD you do on the day, it will be one of them for sure, so here it goes…  well first, do you know what this is?  Nothing but named Girl WOD’s.  October 1st at The Garage, the home of The Garage Games.  $50, t-shirt included, a classic throwback for all of you long time CrossFitters.

Helen.

Full throttle, running your heart out, Helen… who knows, we might even come up with a way to do it without a turn around… we’ll see.  Expect a mix of all your favorites.  The current plan, is FIVE Girls throughout the course of the day!  Get SIGNED UP now, limited spots for this one.