The BarBelles (aka Girls Night) at CFW is tomorrow!!
Come join them for a night of fun WODs, food, and hanging out! We’ll provide the food. Bring any beverages you may want.
As promised, here are the WODs:
TEST 1– Row 250m– This row test will help us select teams.
WOD 1– Girls Gone Wild
Select one member of your team to perform a single 2 minute AMRAP of the following:
Light Karen- Wallball shots (10#)
Short Nancy- 200m run (10 points), 15 OHS (53#)
Fran- 21-15-9 Thrusters (53#)/ Pull Ups
Short Helen- 200m run, 21 KBS (35#), Pull ups
Grace- Ground to Overhead (83#)
*Scaling pull ups with bands will result in a penalty as follows: Red band- -5, Blue/Purple band- -10, Green band- -15
WOD 2– Last Team Planking
Last team with someone holding a plank position wins.
WOD 3– The Thighmaster
42-30-18 Air Squat/ Weighted Rope Run
The team will complete the required number of squats at the same time. Once everyone is done with the 42 squats, they will then run 200m with the weighted rope as a team.