Strength
Bench Press
8 x 3 @ 65% 1RM
WOD
Complete three rounds of:
1:00 Burpees
1:00 Power snatch, 75#/55#
1:00 Box jump, 24"/18"
1:00 Thruster, 75#/55#
1:00 Chest-to-bar pull-ups
1:00 Rest
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Mary flying high!
OK ladies, this ones for you! All the information is included…
Welcome to the 2012 Girls Gone Rx! As CrossFit athletes we have to be prepared for the unknown and unknowable. This is a team event, highlighting each teammates strengths and perhaps weaknesses. It will be a true testament of teamwork and communication. We are asking you to take yourself out of your comfort zone, even more so than you already do, and come participate in our 2012 Girls Gone Rx! Your day will involve 3 workouts and one team skill event. It will be fun, guaranteed! Did we mention there will be prizes!
All you need is one badass team of 3 ladies. You can all be from different gyms, don’t have to be affiliated, just come ready to have fun! We also ask if you could wear some sort of “pink” on you. Team with the most creative matching pink outfits will get their registration fee back! So get creative. This is a fundraising event in which each team will have the ability to raise their own funds for B4B. Details on how to set up your own teams fundraising page will be published shortly. There will be a prize for the team who raises the most!
Date: September 15th, 2012
Time: 8am-5pm
Location: CrossFit Eminence
Prizes: Yup! Prizes for the top three teams. Top
fundraising team will receive prizes as well!
Registration deadline: Aug 31st, 2012
Divisions: Rx’d Only
Teams of 3
Entry fee: $150 per team, ($30 will be donated to B4B) Registration includes tank top for each teammate. One person will need to register the team as a whole. When the event gets closer, we will get individual names for teams.
To register visit www.girlsgonerx.com, click on "Register" on the right side of the page above the participating teams.
Please contact me if you have any questions or concerns! If you have any members who want to judge/volunteer have them go to our website, www.girlsgonerx.com
and click on the tab that is labeled judges/volunteers.
