Crossgen “Girls” WOD Series

Crossgen “Girls” WOD Series

By on May 27, 2013 in Exercise | 0 comments

In this series of WODs, we will test your ability in 6 different Benchmarks. The idea is to draw you out of your comfort zone, in case you never tried this type of training before, or to assess your progression, in case you already practice High Intensity Training and have been doing this training for some time now. In either case, this will be a test to your ability.

Complete your training, post the results on the website and stay tuned for surprises and news, you won’t be sorry!

 

Crossgen “Girls” WOD Series

 

1 – Fran (21-15-9 Thrusters 95lbs + Pull-ups)

In this WOD, you must complete the indicated sequence in the shortest possible time, which means 21 reps of Thrusters (Front squat + Press), 21 reps of Pull-ups + 15 reps of Thrusters, 15 reps of Pull-ups + 9 reps of Thrusters and 9 reps of Pull-ups. The time keeps counting and there are no rest pauses.

 

2 – Jackie (1km Row + 50 Thrusters 45lbs + 30 Pull-ups)

In this WOD, you must complete the indicated sequence in the shortest possible time, which means you start rowing and, once you have completed 1 km, you move on to the Thrusters, where you do 50 reps with 45 lbs (just the barbell). Once you have completed the 50 reps, you do 30 Pull-ups. The time keeps counting and there are no rest pauses.

 

3 – Linda (10-9-8-7-6-5-4-3-2-1 Deadlift 1 1/2BW + Bench 1BW + Clean 3/4BW)

In this WOD, you must complete the indicated sequence in the shortest possible time, which means doing 10 reps of Deadlifts, 10 reps of Bench, 10 reps of Clean + 9 reps of Deadlifts, 9 reps of Bench, 9 reps of Clean +… all the way down until you reach 1 rep of Deadlift, 1 rep of Bench and 1 rep of Clean. The weights to be used are the following: for a 225 lbs man, he must use 337,5 lbs on the Deadlift (multiply the bodyweight by 1,5). On the Bench, he will use 225 lbs (multiply the bodyweight by 1), and on the Clean he will use 168,75 lbs (multiply the bodyweight by 0,75).

 

4 – Karen (150 Wall Balls)

On this WOD, you must complete 150 20 lbs Wall balls at a height of 10 ft.

 

5 – Diane (21-15-9 Deadlift 225lbs + Handstand push-ups)

On this WOD, you must complete the indicated sequence in the shortest possible time, which means 21 reps of Deadlift, 21 reps of Handstand Push-ups + 15 reps of Deadlift, 15 reps of Handstand Push-ups + 9 reps of Deadlift and 9 reps of Handstand Push-ups. The time keeps counting and there are no rest pauses.

 

6 – Angie (100 Pull-ups + 100 Push-ups + 100 Sit-ups + 100 Squats)

On this WOD, you must complete the indicated sequence in the shortest possible time, which means 100 reps of Pull-ups + 100 reps of Push-ups + 100 reps of Sit-ups + 100 reps of Squats. None of these exercises uses additional weight, only the athlete’s own bodyweight.

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