Girls Gone Rx Delaware

Workout No. 1
"Clueless"
With a 12 minute clock for Max Load:
50 Double Unders (BAM: 50 Single Unders)
5RM Front Squat
Score: Sum of Athlete 1 Lifts + Athlete 2 Lifts + Athlete 3 Lifts

At 3-2-1-GO, Athlete 1 will complete 50 double unders and complete a 5rm front squat at any weight. Then Athlete 2 will complete 50 double unders and complete a 5rm front squat at any weight. Next Athlete 3 will complete 50 double unders and complete a 5rm front squat. All front squats are from the ground, and a squat clean may be used as the first repetition. The team will continue this pattern, throughout the entire duration of the workout. Athletes may not switch Athlete order, and may not complete their front squats until all double unders are completed. The next athlete may not start until the previous athlete has completed all 50 double unders AND all 5 front squats. Each Athlete can complete their front squats at any weight, and may be constantly changed (with the help of the non-working athletes).  At the end of the 12 minutes, the teams score will be the sum of all successful 5rm lifts (without multiplication).

If you "fail" or put barbell down, move on to next athlete (you get 1 attempt each round).

More repetitions may be completed without putting the barbell down if needed to make 5 good repetitions. 

Score Example: Athlete 1 Lifts: 155, 155, 125… Athlete 2 Lifts: 105, 105, 85… Athlete3 Lifts: 185, 185. The team score would be 1,100lbs

Workout No. 2
Cruel Intentions
AMRAP in 7 Minutes
5 Snatch 85lbs (BAM: Cleans 85lbs)
7 Medicine Ball Passover 20lb Medicine Ball, 30” (BAM: 14lb Medicine Ball, 30”)
9 Hand Release Burpee Box Jump Over 20” (BAM: Step Up OK)

Score: Repetitions

One Athlete will work at a time during the Snatch/Clean, Two Athletes will be resting. Two Athletes will be working at a time during the Medicine Ball Passovers, One Athlete will be resting. One Athlete will work at a time during the Burpee BJO, Two Athletes will be resting. Athletes may rotate in and out of the workout movements at any point during the duration of the workout.

Note:

Med ball must touch floor every rep on the sit up (ball behind their head).  Med ball cannot touch the box (must be tossed/handed over).

Burpees are facing the box.

Fundraising can be found here-

Fundraising is worth 8% of your overall event score.
https://fundraise.brightpink.org/team/350046

cut off for scoring purposes is noon the day of the event 

Workout 3
Mean Girls
For Time/Cap 10:
200 Squats 25lb Bumper Plate (BAM: 15lb Bumper Plate)
60 Cals on Bike
100 Squats 25lb Bumper Plate (BAM: 15lb Bumper Plate)
30 Cals on Bike

Each Athlete will have their own bumper plate throughout the duration of the workout. If any of the 3 bumper plates are set on the ground at any point during the duration of the workout, a 10sec penalty will be assessed to the team’s score, and the team may not continue work until all plates are off the ground. There is no work requirement for this workout.

A NO REP IS A 10 second penalty
Squats: An Athlete will hold a bumper plate across their chest or on their shoulders. The bumper plate may not in any way, be resting on the Athletes legs or in a way that makes the weight “lighter”. Non-Working Athletes have the same standard.

All 3 bumper plates must remain off the ground while the work on the bike is performed. 

Judge Notes:

1 athlete squatting at a time (on specified mat).  

Record the time on the clock.  DO NOT perform math to adjust their score with the penalties, we will do that when entering scores.

Floater
Rowing with my Homies
For Max Calories on Rower
Athlete 1: Max Calories in 4 Minutes
Athlete 2: Max Calories in 3 Minutes
Athlete 1: Max Calories in 2 Minutes
Score: Athlete 1 Cals + Athlete 2 Cals + Athlete 3 Cals

Note:  all 3 athletes will start at the same time, there will be 3 rowers setup.  Each rower will countdown the allocated timeframe.