Tuesday, November 5, 2013

CF Multiply: Bonus Work: Run Girls Run...in a hurry!

Run Girls Run...in a hurry!
 
 
 
It's CrossFit workouts at their finest.."The Girls..." with a twist. 
 
 
You will need to choose and complete 3 of these workouts in order to earn an extra 25 bonus points!
If your partner also completes 3 workouts, then your team will receive an extra 25 bonus points!


Here's the catch...you cannot complete the same WODs if you want to earn the team bonus points.  You have 11 to choose from, however, you and your teammate will each need to choose different WODs, so as a team you complete 6 different workouts.
 
 
 
 
Scaled women weight in pink
Scaled men weight in blue
Rx weight in black, men first/women second

You may add +5 points to each of your workouts you complete at the Rx weight.
You may add +2 points to each of your workouts you complete at the "scaled" weight.

Keep track of your times, those will also be reported. 
The two fastest times in each category:  Rx & Scaled will receive an extra +5 points.

"Scaled" can also mean using a band for pull-ups or ring dips and  a box for handstand push-ups. 

Lots of bonus points up for grabs here, so choose wisely and give it all you've got!

So, without further adieu, here are your choices:
 
Fran
7-5-3
Thrusters 95/65/65/45
Pull-Ups
Run 200m in between each round (after 7, after 5, after 3)
 
Karen
3 Rounds
25 wall balls 20/14/14/10 (10'/9' line)
Run 200m


Annie
25-20-15-10-5
Double Unders
Sit-Ups
Run 200m in between each round (after 25, after 20, etc so you are doing 5 runs total)


Angie
25 pull-ups
25 push-ups
25 sit-ups
25 squats
Run 200m in between each movement (after pull-ups, after push-ups, etc so you are doing 4 runs)

 
Elizabeth
7-5-3
Clean 135/115/95/65
Ring Dips
Run 200m in between each round (after 7, after 5, after 3)

 
Cindy
400m run (then start time)
5 min. AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats
 400m run (after 5 min. is up)
Score is total number of reps completed

 
Diane
7-5-3
Deadlift 225/205/155/135
Handstand Push-Up
Run 200m after each round (after 7, after 5, after 3)


Helen
3 rounds
200m run
7 KB swings 53/35
4 pull-ups

Finish with an 800m run

 
Jackie
Run 800m
Row 250m
15 Thrusters 45/35
10 Pull-Ups
Run 800m


Kelly
5 rounds
200 m run
10 box jumps 24/20
10 wall balls 20/14/14/10 (10'/9' line)


Grace
15 Clean & Jerks 135/115/95/65
Run 400m after every 5 reps
 
 
Let the strategizing begin!
 
If you have any questions, please leave them in the comments and I will answer.
 
And, have you ever wondered why CrossFit workouts are named after girls?
 
Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.” 

No comments:

Post a Comment

NutriFit Participants: If you don't have an account with any of the forms listed, please click on "Name/URL" and add your name there.