“Nasty Girls“
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans @ 135/95
Warmup:
8 minute AMRAP of:
-Walking Lunges (From GHD’s to Pullup Cage)
-5 Wall Therapy Squats (move slightly closer to wall each round)
-Walking Knee Hugs (From GHD’s to Pullup Cage)
-5 Challenging Ring Rows with false grip -5 Heavy Kettlebell Swings
Skill Work
5 Min Group Work on Hang Power Clean
Gold
3 rounds for time of:
50 Squats
7 Muscle-up Transitions
10 Hang power cleans @ 120/85
Silver
3 rounds for time of:
35 Squats
15 Band Assisted Pullups 15 Bar Dips 10 Hang power cleans @ 95/65
Bronze
3 rounds for time of:
20 Squats
10 Jumping Pullups 10 Bar Dips Assisted by Legs 6 Hang power cleans @ 65/45
Money!
Daniel Byrne….
you’d better bring it tomorrow.
I won’t be beat on this wod 🙂
lol. My muscle ups are getting better. I’ll give you a run for your money.
I love nasty girls!
Yes….I love nasty girls too and this wod.
9:44 rxd
Daniel, don’t use chalk on this wod. Sweat actually aids performance today 🙂
Lmfao
Where is the “like” button when you need one??
11:28 105# and jumping MU’s, whatever precious metal that comes out to…
12:18 – 105# and jumping MU’s (getting closer, just can’t get the transition). Appreciate the morning crew pushing me to finish those HPCs.
Really like seeing the warmup, skill, WOD, and scale breakdown ahead of class.
CFI – I love this change… awesome to be able to see everything all at once (warmup. scaling, etc.). great leadership in changing the schedule team!
Thanks, Luke.
Jeff – looking forward to your talk tonight!
Gold: 11:09 @145#
13:44 Rx. Congrats to Ryan who just about a 2 months ago got a muscle up and today knocked out 7 straight the first round to get on the leader board. He must have been mentally focused on catching one of those nasty girls.
PR
10:42 Rx’d (PR by 1:03 but not enough to beat Josh)
Jordan….that’s awesome and kudos on PR Daniel!
12:07 Rx… damn it felt good to get on it
Great job Jordan and Josh. Killed it today!
First time doing this WOD. 12:58 Rx. Felt good tonight. Great job everybody!
12:32 Rx’d
First time doing this WOD. It was actually the first WOD I ever watched on CrossFit.com (I wonder why ;)). Thanks for the push Craig. It was good to have you back!
Trying to get the inflammation out of my left shoulder, so still abstaining from any shoulder intensive WODs.
Back Squat 1×7
295-305-315-325-335-345-355 (PR by 5)
Thanks for the encouragement from Christina and everyone else in class. I really had to get my mind right for the last two reps, since it started feeling heavy at 315.
Enjoyed speaking to the nutrition class tonight. Hope you all took home something interesting or useful. Let me know what you liked or what you would liked to have heard more about.
Awesome workout! Stoked about getting muscle-ups and doing the wod Rx’d (18:34ish) Thanks for the encouragement! Now I need to work on doing muscle-ups more effective, any advise or criticism will be met with a fist of furry. Come at me Bro!
http://www.tacomaworld.com/gallery/data/500/demotivational-posters-come-at-me-bro.jpg
Research shows wearing a Chewy costume during the WOD will decrease your Nasty Girls time by 2 min.