“Nasty Girls”

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

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Heather enjoying the heat

44 thoughts on ““Nasty Girls””

  1. CFWU x3 (minus pull ups)

    Push Press x3
    45-65-76-87-90 (PR for reps)

    Nasty Girls… heavily modified
    3 rounds of
    50 squats
    21 sit ups
    21 good mornings (35#)
    10 front squats (95#)

    great job this morning everyone!
    thanks again johan for switching with me

    1. PM workout – road ride – 60km, 2hr 10 out around turtle creek and caledonia mountain way

      1. Holy cow, my evening workout was trying to get into the bathtub to shave my legs… you are amazing!!!

  2. WU x3
    Strength – Back Squat x3
    95-100-110-115-120(PR Reps)

    Nasty Girls
    3 Rounds of
    50 Squats
    7 Muscle-ups (jumping progression)
    10 Hang Power Cleans #80
    Time – 10:58

    Cash Out – 1 Min Plank

    Scary..but I liked this one 🙂

  3. CW x 2 and some major stretching
    Strength – Push Press (5s) 45-45-55-55-60

    Nasty Girls
    3 Rounds of
    50 Squats
    7 Muscle-ups (jumping progression)
    10 Hang Power Cleans (95lbs)
    Time – 16:27

    Rough one again for me. Back is still killing me but I am happy that Kevin pushed me to do 95lbs.

  4. Strength 5×1
    Push jerk 95-115-125-135-145

    Nasty Girls
    3 rounds
    50 squats
    7 muscle ups
    10 hang power cleans (95lb)

    Time 11:20

    Cash out : 1 min plank

    Liked the workout. Should’ve done more muscle ups in a row instead of one at a time, but was scared to run out of fuel!!! In third round did three in a row… none failed throughout the workout. Still need some work on those hang power cleans!

    Great job everyone:)

  5. Back Squat x5
    45-135-185-225 (felt very weak)

    Nasty Girls
    8:30

    Pissed! It’s a whole minute and a half off my pr. The muscle-ups were weak (missed 2) and the last squats were sloooow.

    The best part….there’s always a next time!! Bring it on bitches!

  6. Quick question for you all,

    anyone make their own beef jerky? If so, is it Paleo/Primal?
    I’ve been looking on the web and there’s so many ways to make it, dehydrators, ovens, home made contraptions, etc…
    What are you using to make it and what are good recipes?

    Kevin, I know you had posted a dehydrator for sale a while back, at Canadian Tire I believe, is that model a good one?

    Thanks all, please email me any answers at [email protected]

    Marc

  7. Marc, I have a client who makes jerky and she advised me to get American Harvest NESCO 79.99 at HomeHardware. She’s a hard core jerky maker.

  8. Kevin, I knew it!!! Just after I left last night I was thinking today would be Nasty Girls. I’m stoked, doing this one Rx’d has been a goal of mine for a while.

  9. sorry Kevin I didn’t make it this morning. I was sick all night and didn’t have access to the web 🙁

    1. No problem. A med ball will be waiting for you next time 🙂

      A call or text will work too.

  10. Warm up times 3 (chest to bar pullups on yellow and green bands and 15 plank, elbows in, push ups – 15 on the knees)

    Strength OHS 1s

    15×5 35-40-45-50(PR)-55(F)-55(PR) and then I dropped the bar on my head!! ouch!

    WOD Nasty Girls (modified)

    50 squats
    21 pullups (broken up in 7s)
    21 dips (broken up in 7s)
    10 Hang power cleans (70 – up from 65 last time I did them a while ago… I think I could have handled 75)

    Time: 15:02 – I want to try muscle up jumping progressions or ring dips or whatever it is I need to do to get stronger so I can get to the point of doing a muscleup!!!

    Johan – it was crazy how your pulled out muscleups seemingly out of nowhere!!! WOW 🙂 so much fun to watch! And worth showing up at the last minute for my exam 🙂 Congrats!

    Joanna – your jumping muscleup progressions look strong – I’m impressed!

    Kevin, I love your attitude on kicking that workout to the curb next time – I know you will for sure!

    Great job everyone! OH…Liam just popped up on my tv screen 🙂 Excellent job on the commercial Liam 🙂

      1. Not that I know of Jeff. My eye’s and ears are peeled though. If I get word of one I’ll post it.

  11. Warm Up x3
    Strength Clean 25-30-35-40-45…and then it was stinging.
    “Nasty Bitches!!”
    3 Rounds
    First Round 50 Squats
    21 Pullups (green band)
    21 Dips (All in 7’s)
    10 Hang Power Cleans #55
    Second and Third Round 50 Good Mornings with #15 (To take the sting away)
    21 Pullups
    21 Dips
    10 Hang Power Cleans #55
    16:33
    Cash Out with 1min Plank

  12. Warm up x 3
    Front squat 1RM: 95-115-135-145-155(f)

    wod: Nasty Girls
    3 rounds of:
    -50 squats
    -21 pullups
    -21 dips
    -10 Hang power clean #95
    Time: 19:47 min

    Wow…I struggled a lot with hang power clean, and realized I haven’t done more than 65 before…I guess I need to practice it!
    I was hoping having no pullups today…end up ripping my hand pretty bad…I lost some time trying to figure out what’s the best thing to do (don’t you feel stupid when you workout?….I’m just not able to think straight).
    Good job Darrell on the muscle ups!!

    1. You did Awesome on your hang power clean and your pullups MC. Your hands are proof of it!!

  13. warm up x3

    strenth push jerks x5
    65, 70, 75, 80 ran out of time for 5th set

    wod: Nasty Girls Modified
    2 rounds of:
    -25 squats – was a little worried, but it was ok
    -21 pullups
    -21 dips
    -10 Hang power clean #65

    Time 13:06

    Then I said the “c” word, so 10 burpees. And I swear it took me close to 5 minutes to get a 1 min plank… grrr

    Gabrielle, You had it… I know you did great on your exam!!!!

    1. Thanks Tracy 🙂 I think it did go well! Can’t wait to see you again chica 🙂

  14. Warm Up x3

    Cleans x3
    45-55-60-65-70

    “Nasty Girls”
    3 rounds of:
    50 Squats
    21 Pull Ups(Green)
    21 Dips
    10 hang Power Cleans(65#)

    Time: 16:20

  15. CFWUx3

    Push Jerk x1
    95-135-155-175-185(PR)-195F

    WOD: Nasty Girls

    Time: 14:09

    Another goal met, Crossfit kicks ass.

    1. I wanted to buy a license plate frame for $23 but the shipping cost alone was $24. Yikes!

  16. Congrats to Johan on his first muscle-up today! And it was strict as well!

    Today’s wod burned a lot of you. It was mostly the hang power cleans that got the best of you. Why? Because they were heavy. So what do you do about it?

    Getting frustrated will not help. Cool down, breath, pick up the bar, and nail it.

    The same goes for double unders. A lot of people get annoyed when they don’t go well. Getting annoyed will not make it easier. Just relax. Collect yourself. Focus.

  17. Push Press 3RM –> 95-135-145-155-165(failed)

    Nasty girls –> 16:24

    That is not good at all. It is over 5min slower that my PR!
    Oh well, I will do it in 1 month and I am going to do better than my PR!

  18. Warm Up x 3
    Dead Lifts x 5 Reps
    95-115-130-140-150

    Really Modified Nasty Girls
    3 Rounds of
    50 Squats
    21 Dips on the Paralettes
    10 Front Squats # 95
    Time: 10:50

    As much as I “whined” about doing front squats & air squats in the same workout, I know the front squats didn’t compare to the hang power cleans…lots of noises in room on those….Gillyon 🙂 I’ll be quite happy to some day get back to unmodified workouts!

    1. hehehe I think everyone in the room was just as happy as I was when I finished each set of 10. 🙂

  19. WU x3
    Strength: OHS x5
    35-40-45-50 (I was taking too long, so only got 4 sets in)

    WOD: Nasty Girls
    3 Rounds of
    50 Squats
    21 Pull-ups (green)
    21 Dips (paralettes)
    10 Hang Power Cleans (#75)

    Time: 21:20 🙁

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