Andy's Goodbye WOD - "Party with the Girls" - Saturday 19 April 2014

Thanks to everyone who supported Centurion CrossFit Fort Hood with the time and energy required to make our little box an awesome place to WOD.  Special thanks to all my current and past coaches who made such a positive impact on the box with the time and energy y'all gave.  Yall don't realize how many athletes you impacted in a positive way and so many people are better as a result.  I will miss everyone.  Thanks to my family Mindy, Kate, and Connor for supporting the time I gave to make the box better.   

“Party with the Girls” is a chipper WOD combo of the popular CrossFit “Girl” WODs. There are several variants of this WOD on the internet and it can be done as a partner or individual. Due to limited resources, athletes will be assigned a specific girl to begin and will rotate to the next girl in order of the listed WOD. If too many athletes are occupying a station skip to the next station and then come back to the station that was skipped over.  Athletes (partnered or individual) must do the assigned “Girl” in its entirety prior to moving to do the next girl. Setup will be done in stations of a bar, box, or med-ball farm. Various weights and scaling options will be available at each “farm” so ensure you grab the appropriate weight for your ability level. If partnered, reps should be divided as evenly as possible between the two athletes. Scale weight, to bands or jumping pull-ups, and distances as required. Caution time domain for this will likely be 30 min+. If new to CrossFit please see a Coach for scaling options for this WOD based on ability level.

Fran: 21 thrusters (95/65), 21 pull ups (scale to bands or jumping box jumps as needed)
Kelly: 400m run, 30 box jumps (24/20) (20/12)
Grace: 10 Clean & Jerks (135/95) (115/75) (95/65) (65/45)
Cindy, Angie & Barbara: 20 pull ups, 20 push-ups, 20 sit ups, 20 air squats
Nancy: 400m run, 15 OHS (95 / 65) (65/45) (30/15)
Helen: 400m run, 21 KBS (53/35) (35/25) (25/10), 12pull ups
Diane: 21 Deadlifts (225/135) (185/115) (135/95) 21 HSPU
Annie: 50 DU, 50sit ups
Isabel: 10 Reps of Snatch (135/95) (115/75) (95/65) (65/45)
Jackie: 1000 m row Elizabeth: 9 Power Cleans (135/95) (115/75) (95/65) (65/45) & 9 Ring Dips Karen (Little Karen): 30 wall ball shots (10/8) (20/14) Scale weight and target as necessary
Mary: 10 Pistols (1 legged squats)