Friday 10 June WOD


PICK A GIRL WOD, ANY GIRL WOD! 

Post your wod and time to the comments.

Here’s all the girl wods, from CrossFit HQ:
http://www.crossfit.com/cf-info/faq.html#WOD0

The Benchmark Girls
Angie
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Barbara
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Rest precisely three minutes between each round.

5 rounds, time each round
Chelsea
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Each min on the min for 30 min
Cindy
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
As many rounds as possible in 20 min
Diane
  • Deadlift 225 lbs
  • Handstand push-ups
21-15-9 reps, for time
Elizabeth
  • Clean 135 lbs
  • Ring Dips
21-15-9 reps, for time
Fran
  • Thruster 95 lbs
  • Pull-ups
21-15-9 reps, for time
Grace
  • Clean and Jerk 135 lbs
30 reps for time
Helen
  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
3 rounds for time
Isabel
  • Snatch 135 pounds
30 reps for time
Jackie
  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
For time
Karen
  • Wall-ball 150 shots
For time
Linda
(aka “3 bars of death”)
  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Mary
  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
As many rounds as possible in 20 min
Nancy
  • 400 meter run
  • Overhead squat 95 lbs x 15
5 rounds for time
The New Girls
Annie
  • Double-unders
  • Sit-ups
50-40-30-20 and 10 rep rounds; for time
Eva
  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
5 rounds for time.
Kelly
  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
Five rounds for time
Lynne
  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups
5 rounds for max reps. There is NOtime component to this WOD.
Nicole
  • Run 400 meters
  • Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Get some!

*  *  *

The pictures from yesterday will be posted on Saturday, ol’ Andy was away the whole night (taking car pictures) 🙂

*  *  *

CrossFit HQ WOD:

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

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6 Responses to Friday 10 June WOD

  1. Andy says:

    After work I did “the ape” wod from tuesday, with a 20lb dball on the situp/standups.
    time = 23:51

    killed my midsection going from the standups to the knees to elbows. ughhhh… you know it’s bad when burpees are the break lol

  2. justin601 says:

    22:29 Angie w/substitute ring rows

  3. mcgranahand says:

    We did a make up work out… Catching up doing the 5 Pullups, 10 Pushups, 15 Squats 12 min!!!
    Chad: 6 rounds, 4 Pushups
    Rey: 13 Rounds,and something
    Dan: 17 Rounds, 4 Pullups

    TIREING!!!

  4. Melissa says:

    I skipped a girl WOD today and did the individuakl workout we posted on team workout day this week:

    500m row
    5 rds “ape”
    400m row
    4 rds “ape”
    300m row
    3 rds “ape”
    200m row
    2 rds “ape”
    100m row
    1 rd “ape

    ape = 5 knees to elbows, 5 burpees, 5 situp/standups

    Time was 27:20 i think… whiteboard pic taken before i did my wod so will check on monday 🙂

  5. Rey says:

    Damn! Looks like I was sucking at this ape WOD. Gonna do it again for sure!

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