Girls Gone Rx Iowa - Virtual
About This Competition
Girls Gone Rx IOWA Virtual Option
See updates below
Girls Gone Rx Iowa Update***
Huge shout out to Max Oxygen CrossFit Downtown
for making it all work with the last minute changes. Please read below
We will be running a modified event due to the rapid increase of COVID cases in Iowa. You have 2 options for your team to compete.
Option 1) Sign up for a 1-hour time slot to complete the 3 workouts at Max Oxygen, with a judge on Saturday. The team will arrive 15 minutes prior, check in outside and then come in. 2 teams will be allowed to compete at the same time. No spectators. If the team would like to set up a livestream on their own phone, that is allowed.
The modified event will run from 8:30am (check in at 8:15am) to 4:30pm (check in at 4:15pm, last “heat hour”).
Option 2) Complete the workouts at your home box, with a judge (either a coach at your box or someone who has taken the Judges course in the past) then submitting those score sheets to Jessica at jessica.pilling@crossfit.com by Saturday at 11pm. A video will be sent and posted by Thursday with standards for the movements to ease any questions from your judge. This gives you the option to complete the workout anytime from Thursday to Saturday night.
Winners will be announced on Sunday night at 6:30pm via Facebook live.
Swag Bags and Podium Prizes:
If choosing option 2, the team captain (or a designated teammate) lives in the Des Moines metro area, she can pick up the swag bag beginning on Monday. If the winning teams live in the metro area, the team can pick up the prizes beginning Monday. Otherwise swag bags and prizes will be sent out beginning Thursday, Nov 19.
Details:
Over half the participants have 2 teams entered into the competition. We’d like to have the same gym teams (no more than 2 at a time) compete in the same hour. Please use the google sheet to sign up for a slot.
You will put: Team Name: and Team Captain:
Sign Up here: https://docs.google.com/.../170OMt0Yjwdmwr02OYB1H.../edit...
Several teams are listed as independent for their gym, if you know another team that is in your gym, please try to workout at that time slot.
If you choose to compete Saturday at Max Oxygen, we will still have a photographer catching action shots of your team, great vibes and an amazing playlist for those PRs!
If you prefer to do this event as Option 2, at your home gym, please list your Team Name and Team Captain in that specified section.
If you can no longer compete due to a teammate being exposed or testing positive for COVID, please email Lindsey at lindsey@girlsgonerx.com and we will still get your swag bags to you (either pick up at Max Oxygen when you’re cleared to return outside your home or mailed out).
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Late to the Party | 12 |
| 2 | Busty and Thrusty | 20 |
| 3 | Team Awesome! | 24 |
| 4 | Crossfit 8035 | 27 |
| 5 | Alpha Amigas | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | State 35 | 12 |
| 2 | Garage Gang | 14 |
| 3 | Not the Fittest but the Funnest | 24 |
| 4 | Aggressively average | 25 |
| 5 | Triplets | 28 |
Workouts
2a. 0:00 to 6:00 minutes:
Establish a 1Rep Max Clean for each Athlete
* Athletes will begin this workout with an unloaded empty barbell.
* Athletes may switch back and forth between Athletes during the max clean, and the barbell weight may be changed as many times as needed.
* Athletes must use collars when establishing their max clean.
Rx Division
2b. 6:00 to 12:00 minutes:
3 Rounds for time:
45 Double Unders
15 Synchro Toes to Bar
BAM DIVISION
2b. 6:00 to 12:00 minutes:
3 Rounds for time:
45 Single Unders
15 Synchro Hanging Knee Raise
Your score will be submitted with a time between 6:00-12:00 minutes.
With a 7-minute Clock:
Max Cals on Rower
Max Cals on Air Bike
Notes:
* This is the ONLY workout that will be done online, prior to the event. (The rest will be scheduled as regular heat times)
This will help us follow more safety protocols during the event.
* The team will be given a 7-minute clock to complete as many calories as possible on a rower and air bike. Set your timer on both the bike and rower so that the calories don't roll over.
* Two Athletes may always be working at a time throughout the duration of the workout.
* Athletes may rotate from rower, air bike, and rest as desired.
* Total cals from rower and bike will be added together for 1 team score.
* Calories will be marked exactly at the 7-minute mark. If an Athlete continues to work past the 7-minute time clock, 10 penalty calories will be deducted from the team score.
Score: Total Calories
This workout will be done prior to the event date and scores will be due Thursday Nov 12th at midnight. Must video your workout. All details of this will be emailed to registered teams to submit scores.
RX DIVISION
For Time (10 min cap):
50 Deadlifts 155lbs
50 Wall Ball Shots 14lbs to 10ft
50 Team Lunges
BAM DIVISION
For Time (10 min cap):
50 Deadlifts 125lbs
50 Wall Ball Shots 14lbs to 9ft
50 Team Lunges
RX DIVISION
AMRAP in 9 Minutes:
20 Dumbbell Box Step Ups 20”/35lbsx2
30 Dumbbell Clean & Jerk 35lbsx2
40 Burpee Box Jump Over 20”
50 Alternating Dumbbell Snatch 35lbsx1
While one Athlete is working on the AMRAP, one Athlete is resting, and one Athlete is standing tall holding a 24kg Kettlebell, with the bell up, hands above elbows, and 2 hands on the Kettlebell.
BAM DIVISION
AMRAP in 9 Minutes:
20 Dumbbell Box Step Ups 20”/20lbsx2
30 Dumbbell Clean & Jerk 20lbsx2
40 Burpee Box Jump Over 20”
50 Alternating Dumbbell Snatch 20lbsx1
While one Athlete is working on the AMRAP, one Athlete is resting, and one Athlete is standing tall holding a 16kg Kettlebell, with the bell up, hands above elbows, and 2 hands on the Kettlebell.
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Event Details
Closes: Oct 28, 2020
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