WOD #3 is…

Drumroll please…

The final team throwdown workout is affectionately called “Girls Gone Wild”.  Check out the WOD and you see a strong resemblance to CrossFit’s most famous Girl WOD’s.

Teams will complete the final workout in a tag team manner with one team member completing one of the four parts of the final workout.

RX Division

Each team will have one 45# barbell and one 33# barbell and are responsible for changing their own weights.

Complete for time:

Part 1

2 rounds of:

Row 350 meters

21 kettlebell swings (53#/35# for women)

15 toes to bar

Part 2

21-15-9 reps of:

Power cleans (115#/73# for women)

Box jumps (28″/24″ for women)

Part 3

30 ground to shoulder with the atlas stone (93# stone for men and women)

Part 4

21-15-9 reps of:

Thrusters (95#/63# for women)

Pull-ups

Once Part 4 is complete, all team members will run to the finish area and time will stop for the workout.

Almost RX Division

Each team will have one 45# barbell and one 33# barbell and are responsible for changing their own weights.

Complete for time:

Part 1

2 rounds of:

Row 350 meters

21 kettlebell swings (44#/26# for women)

30 air squats

Part 2

21-15-9 reps of:

Power cleans (105#/68# for women)

Box jumps (24″/20″ for women)

Part 3

30 power clean and push jerks (115#/73#)

Part 4

21-15-9 reps of:

Thrusters (75#/53# for women)

Pull-ups

Once Part 4 is complete, all team members will run to the finish area and time will stop for the workout.

Beginner Division

Each team will have one 45# barbell and one 33# barbell and one 22# barbell and are responsible for changing their own weights.

Complete for time:

Part 1

2 rounds of:

Row 350 meters

21 kettlebell swings (35#/26# for women)

30 air squats

Part 2

21-15-9 reps of:

Deadlifts (135#/93# for women)

Box jumps (24″/20″ for women)

Part 3

30 power clean and push jerks (95#/63# for women)

Part 4

21-15-9 reps of:

Thrusters (65#/42# for women)

Pull-ups (green band for both men and women)

Once Part 4 is complete, all team members will run to the finish area and time will stop for the workout.

T-minus 3 days and counting…

In just 3 days we will be hosting our awesome Summer Team Throwdown!!!

We will be here from 9 am to 2 pm, WODing it up, listening to some awesome DJing, and having an absolute blast!

To all our athletes competing, be sure to review and become very familiarized with the following videos where we are discussing all the standards and workouts for 2 of the 3 WODs on Saturday you’ll be participating in.

‘The Squat Face’

‘The Dead End’

‘Girls Gone Wild’

Video will be made available tomorrow… stay tuned!

photo

Wednesday 6/12

All Levels Skill:

Kipping practice with band and band bar muscle ups

1 minute AMRAP of bar muscle ups or pull ups

Workout of the Day (WOD):

4 rounds for time of:

30 air squats
Run short block
10 burpee pull ups

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