Nasty Girls

3 rounds of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (135/95#)

Compare to July 6/10

Action shot!

57 thoughts on “Nasty Girls”

  1. WUX2
    Strength: Clean x 5
    50-55-60-65-70

    WOD:
    Nasty Girls (Scaled 2 Rounds)
    50 Squats
    21 Pullups (rings)
    21 Dips
    10 Hang Power Cleans – 50#

    Time: 12:53
    PR: 3:20
    Next time I’ll take the Nasty Girl out in 3 Rounds 😉

  2. Steve (M/35/195)

    CFWU x 2

    Muscle up Progressions
    – false grip ring pull-ups (hang, jumping pull-ups, pull-up) to sternum
    – pull through (superman)
    – ring dips (arm pits)
    – muscle-ups (jumping, kipping, strict)

    Nasty Girls 2R – 18:23
    – 50 squats
    – 21 ring pull-ups
    – 21 ring dips (purple band)
    – 10 hang power cleans (95#)

  3. WU x2
    Snatch x3
    45 55 65 75×1.5 (Something to work on from my goat list)

    Nasty Girls
    3 Rounds
    50 Squats
    7 Muscle-ups
    10 Hang Power Cleans 85#

    14:27
    Whoo! Add to my fav list. Next time will do 95# and be all Rx 🙂

  4. WU x 2
    Muscle up progressions: no comment

    WOD: Nasty Girls
    3 rounds of:
    50 squats
    21 pullups (rings)
    21dips
    10 hang power cleans (45#)
    Time: 15:13

  5. Excellent job Joannna. Nasty Girl at 95# for HPC will be not a problem for you next time, therefore you can celebrate doing this WOD as Rx!!!

  6. WU x 2

    Muscle Up Progression: This was very beneficial for me this morning. I need to start incorporating a few progressions into my warm up that will hopefully allow me to do an actual muscle up sometime in the future!!!

    WOD: Nasty Girl

    3 Rounds:
    50 Squats
    21 pull ups: No band
    21 dips
    10 HPC (85#)

    Time: 14:18: I am very pleased with my time because last time I did Nasty Girls, I used the bands and my time was 15:11 (PR 53 seconds) One of my ultimate goals would be to do this WOD as Rx before I am 40 years old!

  7. Nasty Girls as Rx

    Time: 11:08 PR

    So happy with this wod too, I hadn’t done muscle ups in probably over three months and was nervous about still being able to do them. HPC also felt much better than last time, no big bruise on my sternum and only split cleaned a few reps per round 🙂

      1. Thanks Corinna! You got a really good time considering the number of pullups/dips you had to do… I see a muscle up coming in your futur for sure 🙂

  8. Nasty Girls and they were nasty.
    3 rounds
    50 squats
    21 pullups
    21 dips
    10 HPC’s (40)
    Time 18:59

  9. WU x2

    Muscle Up Progression

    3 rounds:
    50 squats
    21 pullups (purple band)
    21 dips
    10 HPC (50 lbs)

    Time – 15:20

  10. WU X 2
    Muscle Up Progressions
    Nasty Girls (scaled)
    3 Rounds
    50 Squats
    21 Pull Ups (yellow & red bands)
    21 dips
    10 Hang Power Cleans (50 lbs)
    time = 17:08

  11. WU X 2
    Strength OHS 5’s:
    120-135-140-160. Stopped as didn’t feel very stable, haven’t done OHS in a while.

    WOD as RX’d: 7:36

    Happy with squats and MUs. The Hang power cleans were tough for me today.

  12. WU X2
    Strength: Shoulder Press (X5)
    45 – 55 – 60 – 65(x4)

    WOD: 3 Rounds
    ~ 50 Squats
    ~ 21 Pull-Ups (Red Band)
    ~ 21 Parallette Dips
    ~ 10 Hang Power Cleans @ 55#

    That was certainly a “Nasty” one!! By the end I was wheezing and shaky… but I did it! 🙂
    TIME –> 19:35

  13. WU x2
    Push Press x1
    55-65-75-85-90(PR)

    WOD: “Nasty Girls” (scaled)
    50 Squats
    21 Pull Ups (green)
    21 Paralette Dips
    10 Hang Power Cleans (50#)

  14. WU X 2
    Muscle Up Progressions

    Nasty Girls (scaled)
    3 Rounds:

    50 Squats
    21 Pull Ups (blue)
    21 paralette dips
    10 Hang Power Cleans (70#)

    time = 19:21

    Thanks for the push Heidi in my last set of pull ups. Don’t think I would of finished if you didn’t push me 🙂

  15. wu x 2

    strenght – muscle up progression

    Nasty girls (scaled)
    3 rounds of:

    50 squats
    21 pull up (yellow/yellow/green)
    21 paralette dips
    10 hang power clean (65#)

    = 16:38

    and congrats on the muscle ups to those who did them… the progression practice made me appreciate the skill/strenght needed to do them! looking forward to practice practice practice! (:

  16. CFWU x 2
    Push Jerk 3’s
    135-155-175-175 worked on form.
    WOD @ 135# – 12:27
    Muscle ups kind of hit me in the chest and told me to practice more. I don’t think I’ll ever finish a WOD and say ‘ Man I can actually stop practicing this movement because it’s perfect ‘. There’s always improvement and perfection needed in lifts or skills. Gotta love chalenges

    1. Congrats to Andrew also on joining the muscle up club and the destruction of the ceiling club also

  17. WU X 2

    CLEANS X 3
    115-135-155-175

    50 Squats
    21 Pull Ups (RED)
    21 paralette dips
    10 Hang Power Cleans (135 LBS)

    Time: 15:57 pr by 3 mins and with blue band in July

  18. I was super excited all day to finally attack “Nasty Girls”. About 2 years ago when I first learned about Crossfit I watched this video from the original Crossfit gym in Santa Cruz:

    http://media.crossfit.com/cf-video/051204.mov

    I was so impressed by what these girls could do that it pretty much inspired me to try Crossfit. I never got a chance to try that WOD until today and I was not disappointed. It’s definitely my favorite benchmark WOD.

    3 rounds of:
    50 Squats
    7 Muscle ups
    10 Hang Power Cleans (105#)

    Time 9:44

    HPCs were all unbroken so next time I should use at least 115#.

      1. Warm up

        Strength Deadlifts 3RM

        Trying to really use the right muscles here..

        135-225-275-315-335

        WOD Nasty girls

        50 Squats
        7 muscle ups
        10 HPC @ 135

        9:16

  19. WUx2

    Muscle up Progressions
    Great job Andrew on your 1st Muscle-up 🙂

    “WOD: “Nasty Girls”
    3 Rounds:
    50 Squats
    21 Pull ups (no bands)
    21 Parallette dips
    10 Hang Power Cleans @ 100#

    Time: 18:24

    Was a tuff but fun one. Got a new record 17 Pullups in a row and did the whole WOD without the band. My plan was to do the 1st round only without the band but I just kept on going.

    Great work everyone!

  20. WUx2, modified

    Strength: Back squats
    5x 75-80-95-100-out of time..spent too much time watching the muscle-up progressions

    WOD:
    Supposed to be Nasty Girls…subbed for shoulder injury

    -50 squats
    -21 burpees
    -10 deadlifts (115#)

    T = 16:04

  21. CFWU x 2

    Muscle up Progressions

    WOD – Nasty Girls
    50 Squats
    21 Pull Ups
    21 Paralette dips
    10 Hang Power Cleans 110#

    Time: 15:46

  22. “Nasty Girls”
    3 rounds…
    50 Squats
    7 Muscle-Ups
    10 HPC (110#)

    Time —> 12:54
    Muscle-ups were great but I need to get faster between reps.

  23. WU x 2
    Practiced muscle up progressions. This went better than I expected. I am anxious to spend some more time practicing these.

    Nasty Girls – 3 rounds of:
    50 squats
    21 pull ups (green)
    21 paralette dips
    10 hang power cleans (60#)
    Time: 15:30

    Great job everyone on this tough WOD! Some nice PR’s posted today.

  24. Kevin,,, I really wish you had a 7am on friday.
    I cant work out at all that day cause I woks evenings..

    + theres 2 people on the waiting list for 6 am,,, I cant even join in on the waiting list … Pleaseeee.

    1. And this morning there’s only 8 people here. All evening classes have less then 5 people. hard to justify more classes when only a couple of them are full.

  25. WUx2

    Muscle up progressions

    WOD: Nasty Girls (Scaled)
    50 Squats
    21 pull ups (strict for the first round and most of the 2nd, then light beige band)
    21 dips with those pipes
    10 HPC 85# (last round unbroken 🙂

    14:34 thereabouts

    Fun one!

  26. Pingback: Nasty Girls « CrossFit Moncton

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro