December 11 workout

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

This is how you know you've got the kipping pull-up
This is how you know you've got the kipping pull-up

19 thoughts on “December 11 workout”

  1. nasty nasty girls, ouff!
    like i told jeanette this morning – i’m going to have to find my happy place and some wheaties for this one. my shoulders are already toast from yesterday’s WOD:

    3 rounds from time:
    50 – 45# push press
    50 – 24″ box jump
    500m row

    29:47 if i remember correctly
    and a PR – first time i had to take my shirt off in a WOD ’cause i was gonna pass out!
    thanks jeanette!

    oh yeah, and a few post WOD attempts at turkish getups, just used to wee little kettlebell

  2. CFWU x 3 (minus pull-ups)

    150 double-unders for time – 1:21 (consecutive/unbroken)

    β€œNasty Girlsβ€œ

    3 rounds for time of:
    50 Squats
    7 Muscle-ups (sub 21 ring pull-ups & 21 jumping ring dips)
    95 pound Hang power cleans, 10 reps

    26:07… long, hard minutes

    Plus 10 Burpees thanks to the stupid “Can’t = 10 Burpees” rule!!!

  3. CFWUx2

    150 Double Unders 3:47 (25 in a row – getting there)

    “Nasty Girls”
    3 Rounds of

    50 Squats
    21 pull-ups (RB) & 21 dips
    10 hang power cleans 65#

    Time: 16:24

    1st time doing this w/o. Great w/o, however the hang power cleans were the worst part for me.

  4. CFWU x 3

    “nasty girls”
    3 rounds of:
    50 squats
    35 red band two knee pull ups
    35 jumping ring dips
    10 – 45lb hang power cleans


    jeanette must have been ‘mistaken’ on the scaling end of that WOD πŸ˜‰ so we did 35 of each! basically 2 EXTRA rounds of pull ups and dips – that first muscle up will be just that much closer

    kevin – way to kill that WOD – wow!!
    jeanette – you beat me – i’ll see you next time πŸ˜‰

  5. 100 KB swings (1 pood) for time = 3m56s (unbroken)

    “Nasty Girls”
    3 rounds of

    50 Squats
    7 Muscle-ups
    10 hang power clean (sub’d 45#)

    Time: 23m38s

    Plus 10 burpees to encourage Jeanette a bit! πŸ™‚

    Anyways, tomorow it’s friday and it’s the CFmoncton Christmas Party…woot wooot!!
    Hey guys, do you want me to bring my PS3 with Guitar Hero tomorrow?
    I have 2 guitars…it’s just an idea!?

  6. Oh yeah, I almost forgot…if Gordie reads the website.

    How was your first “Fundamental Class” tonight??

    Hopefully, we didn’t scare you at the WOD tonight!?

  7. I’m speechless! I’m in complete shock after tonights effort by everyone!

    Jeanette DESTROYED those double unders! 150 consecutive is insane!

    Julie BLASTED Nasty Girls, even with her hands half missing. AND 25 DU’s in a row!

    Andy BREEZED through the workout, even with doing more than he should have.

    Pierre ROCKED everything, busted ankle and all.

    Gordie ATTACKED the first fundamentals course like it was nothing. Ripped out 4 deadhang pullups on his first night.

    And I did pretty good at Nasty Girls tonight too. First time doing it as RX’d. Finished with 8:35.

    See you all tomorrow night. And yes Pierre, Guitar Hero for sure!

  8. haha! Thanks for the encouragement, Pierre. At first I thought you were doing them FOR me. I thought “oh that’s so sweet!” But then Kevin set me straight. Blah!

    That was a lot of fun, tonight. I can’t wait for tomorrow πŸ™‚

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