Nasty Girls

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

Compare to July 31/12

Bench Press Day!
Bench Press Day!

41 thoughts on “Nasty Girls”

  1. Valerie Arseneau

    Mob + WUx1
    MU progression. Thanks Marie-No! These were great.

    Nasty Girl
    3 rounds of:
    50 Squats
    21 pull up + 21 ring dip with small purple band
    10 Hang Power Cleans (65#)

    Time 18:07

    Pull ups went well but were a bottleneck. Forgot to tap my hands so I broke up my pull ups a lot to avoid ripping. In the first round I got 10 kipping pull ups in a row and I got mega excited but I knew it was down hill from there lol.

    That was Nasty!… as the name suggests. lol

    Great class Marie-No!

    Also, nice progress Kelly!!! Was talking to Daph and at the corner of my eye I saw Kelly do 5 strict pull ups in a row. Look at you go girl!!!

  2. Mobility
    Wu x 1
    Group Wu and muscle up progression
    Wod: Nasty Girl
    3 rounds
    50 squats
    7 mu’s
    10 HPC @ 135
    First round went good then mu’s started giving me a hard time!! :'(
    Have to start implementing them into my Wu.
    Great class Marie
    Great work 6 amer’s!

  3. Vanessa Champion

    Some glute TLC
    500m row

    WOD Nasty Girls
    3 rounds
    50 air squats
    7muscke ups scaled to 21 pull-ups blue and green and 21 para dips
    10 HPC 50#



    1. I was scared to see the scaled version of the MU’s… Have mercy, this sure sounds Nasty!

      Good job V! Speedy!

      1. Vanessa Champion

        Thanks guys. I was happy with my cleans. Especially since thinking back to June when I started and they were the most frustrating movement! Now they are my favorite 🙂

  4. Mobility
    WU x 1 + 500m row
    Group WU

    WOD: Nasty Girls
    3 rounds of:
    50 Squats
    7 Muscle ups (scaled to 21 pullups – green band, 21 parallete dips)
    10 Hang Power Cleans @ 40#

    Time: 14:26

    Great work 6 am’ers! Thanks Marie-Noelle 🙂

  5. I am bummed to be missing this WOD again! Almost 3 years of CrossFit and I have yet to attempt this WOD. Its ironic, because before I joined, I was shown a video of some CrossFit ladies doing this work out (I believe Annie Sakamoto is in the video) and I though “Whoa, I have to try that”.

    Anyway, if you are interested, and have 13 minutes, here is a link to that video (if it works).

    Sorry about the lack of full extension of the arms at the bottom of the muscle-ups (don’t do that)…but its still impressive as hell.

    1. Oh and make sure your squats are better than the girl with the grey pants/white stripes in the first round…open those hips all the way! (thanks to Chantal L for bringing that to my attention! LOL)

  6. WU x 1 + muscle up progression
    Group WU

    WOD: Nasty Girl
    50 squats
    7 Muscle ups (did jumping muscle ups)
    10 hang power cleans #135
    Time : 9:31

    Cash-out : 2:30 plank

    Muscle up progression stuff was very helpful, thanks Kevin!!

  7. Mobility
    Warm up x2 plus 500 meter row
    WoD: nasty girl….and she was nasty!!!

    3 rounds of:
    -50 squats
    -21 Pull ups (green band)
    -21 para. dips
    -10 hang power cleans #30

    Time:19 minutes
    Cashout: 2 minute plank

    Thanks Marie Noelle for a great class!

  8. Mob + WUx1500m row

    Nasty Girl
    3 rounds of:
    50 Squats
    21 pull ups + 21 ring dip with small purple band
    10 Hang Power Cleans (65#)

    time = 13:26 PR of 1:12min.

    Cashout 2:30min plank.

    I felt pukie after this one…really nasty!

  9. MU progression

    Nasty Girl:
    3 Rounds of
    50squats (50, 15+15+10+10, 10+10+10+10+10)
    70 jumping MUs (5+2, 4+3, 4+3)
    10HPCs @115# (10,10,6+4)

    Time 13.51

  10. Mobility
    Group WU

    500m row

    WOD: Nasty Girls
    3 Rounds

    50 squats
    21 pullups (with green band) + 21 paralette dips
    10 HPC @ 55#

    Time: 15:27

    Accumulated 2:30 plank (I definitely need to work on planks!)

  11. WU x 1

    Muscle Up Proressions. Thank you so much Jeff and for helping me with the MU Progression tonight…it is finally starting to click…practice..practice..practice…

    WOD: 13:20ish Muscle Up Progression.

    Great class Jeff!

  12. Nasty girls

    50 squats
    7 muscle ups (jumping)
    10 cleans @ 135


    Last time was with pull-ups and dips with 95 for cleans in 14:34.

  13. mob wux1
    row 500 m
    group wu

    muscle up progression

    wod Nasty girls

    3 round
    50 air squat
    21 ring row 21 ring dip
    10 hang power clean 115#

    time 15:17

    plank 2:30

  14. wux2
    group wu

    muscle up progression

    wod Nasty girls

    3 round
    50 air squat
    7 muscle up progressions (with 2 small purple bands)
    10 hang power cleans 135#

    time 14:28
    Great class Jeff!

  15. – Mob
    – WUx2
    – Group WU
    – Muscle up progression

    WOD: Nasty girls

    3 rounds…
    – 50 air squats
    – 21 pull ups (yellow)
    – 21 ring dips (blue)
    – 10 hang power clean @ 65#


    High volume of pull ups just kill me, even with a thicker band. This is the closest I’ve come to not finishing, glad I made it!

  16. – Mob WUx1
    – Group WU
    – Muscle up progression

    WOD: Nasty girls
    – 50 air squats
    – 21 pull ups (green)
    -21 paralette dips
    – 10 hang power cleans (35#)

    Didn’t finish, had 6 cleans left at 20 mins

  17. Mob + WU x 1

    Some muscle up practice

    WOD Rx: 12:45. Previous time was 9:44 with 105#

    Squats got really slow in 3rd round, HPC were unbroken and MU were singles. Lots of room for future improvement

  18. Mob + WUx1 + MU Practice

    WOD Rx = 16:54 (PR)

    MUs got real slow by R2. Only failed rep 5 in R3.

    Last time (Jan 25 2011), I hit the 20 min cap, at 20 pull-ups in round 3, pretty much everything was scaled to a band & lighter weight.

    Progress 🙂

  19. Mob + WU X 1
    Group Foam roll + MU progression.

    WOD:Nasty Girls
    3 rounds…
    – 50 air squats
    – 7 MU’s
    – 10 hang power clean @ 135#

    the first 2 rounds were Rx’d but there is much to say about the second round, If there as a competition for ugliest MU I would have won it in my second round :D. So many failed attempts too. Going into the 3 round of MU’s I had spent so much time on the second round I decided to scale to blue band progression just to be able to finish.

    Time: 18:46

    By far the most mentally fatiguing workout I’ve done. Loved the challenge!
    Awesome demos Coach Jeff Thanks

  20. Thanks everyone in my classes tonight for their patience.. every class ran late because the MU is my favourite movement so time got away as I was teaching progressions!!

  21. Mob + Wup x 1
    Group Mob 9 (lacross ball and foam roll)
    Mup Progressions

    WOD: Nasty Girls
    3 rounds of
    50 airsquats
    7 Mups (progression with blue band) – had a few fails
    10 Hang Power Cleans (50lbs)

    Time = 15:40

    Need to work on pacing and not pausing in the shrug/snap on the HPC.

    Thank you Jeff – great class

  22. Mobility
    WU x2
    Group WU
    MU Progressions

    WOD: “Nasty Girls”

    3 Rounds of
    50 Air Squats
    7 Muscle Ups (Blue Band)
    10 Hang Power Cleans @65#

    Time: 12:23

    Great Class Jeff Thankx!!

  23. Mob
    Mu progression practice
    Wod: 3 rounds
    50 air squats
    7 mu progressions (red band)
    10 HPC 115#
    Time: 12:09

    Wod felt good had a hard time pushing up he last few mu. Thanks for the tips tonight Jeff these are really starting to come along.

    Cashout: 2:30 min plank

  24. Mobility
    WU x1
    Group WU
    MU Progressions

    WOD: “Nasty Girls”

    3 Rounds of
    35 Air Squats
    14 PullUps (rings)
    14 paralette dips
    10 Hang Power Cleans @35#

    Time – 13:54

  25. Mob+wu
    Group wu
    3 rounds of:
    50 Squats
    7 Muscle ups (scaled 21 pu+21 dips)
    10 Hang Power Cleans (135/95#) 115#
    800m run w/40# sandbag

  26. Mobility
    Group WU

    WOD: “Nasty Girls”
    3 rounds of:
    50 Squats
    7 Muscle ups (scaled 21pullups(green)+21 dips(pink))
    10 Hang Power Cleans (135/95#) 85#

    Time 19:17

  27. Did this on Saturday.. by myself, not nearly as much fun as with a crowd!

    10:56 Rx

    This is my first attempt at nasty girls Rx, did it about two years ago and did MU progressions and only used 105 for cleans and was 12:15.. pretty happy with this! 🙂

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