…And the Dread Lord Castro’s heart grew three sizes that year.

It’s a new year and The Castro has gifted us with 4 wonderful new girls!

For those not in the know, CrossFit benchmark workouts are traditionally unnamed after women just as tropical storms used to be because if there is anything that can leave you lying flat on your back wondering what just hit you, it’s a tropical storm, a woman or a CrossFit benchmark workout.

The advantage of naming benchmark WODs is that it makes it easy to reference.  Rather than saying, “Did you do that workout with 50 box jumps, 50 jumping pull ups, 50 KB swings, 50 lunges, etc”  you can just say, “Hey, did you do the Filthy 50 yesterday?” and everyone knows exactly which workout you are talking about without you having to list all 10 movements.

Well Castro just gave us 4 new girls, each a fun twist on a classic CrossFit benchmark WOD.
Here’s a list of the 4 new girls paired with the original benchmark that inspired them:

Grettel
10 Rounds
3 C&J @95/135#
3 Bar Facing Burpees
Grace
30 C&J @95/135#
Ingrid
10 Rounds
3 Snatches @95/135#
3 Bar Facing Burpees
Isabel
30 Snatches @95/135#
Barbara Ann
5 Rounds
20 HSPU
30 Deadlifts
40 Sit Ups
50 DU
3 min Rest
Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
3 min Rest
Lyla
10-9-8-7-6-5-4-3-2-1
MU
C&J @BW
Linda
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1.5xBW
Bench Press @BW
Clean @0.75xBW


These ones are fun but be warned, there is a lot of barbell work.  You need to load responsibly or suffer the consequences.  Slow down and focus on technique because nothing spoils the fun like an injury!  Play safe and enjoy these beautiful new girls!

Saturday WOD
If using a barbell or kettlebell in place of a barbell, do 3 lifts per arm each round.  You should be able to do 3 snatches or c&j unbroken each round without dropping the weight.

Equipment: Barbell or barbell substitute, PVC pipe or alternative, kettlebell or alternative

Warm Up
2 Rounds:
1 min Shoulder Pass Throughs
1 min Russian KB/DB Swings
1 min Full Body Rock
1 min CF KB/DB Swings

Tech
Snatch
C&J
Bar Over Burpee

WOD
Grettel or Ingrid

Grettel
10 Rounds
3 C&J @95/135#
3 Bar Facing Burpees
Ingrid
10 Rounds
3 Snatches @95/135#
3 Bar Facing Burpees

Cool Down
Scap Rock
Scap Rotations
Dragon Pose
Pigeon Pose