“The Girls”

The Girls

Many have asked, “Why are the workouts 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.”  

“Amanda”
9-7-5
Muscle Up
Squat Snatch (135#/95#)

“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.

“Annie”
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

“Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time

“Chelsea”
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min – number of rounds completed is your score.

“Christine”
3 rounds for time
500m row
12 Body Weight Dead Lift
21 Box Jumps

“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

“Eva”
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds 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
(men 20#-10′ – women 14#-9′)
For time

“Kelly”
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds 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

“Lynne”
Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
5 rounds for max reps. There is NO time component to this WOD.

“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

“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.

(Courtesy of “CrossFit Inc.” and “CrossFit Iota”)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: