Today’s workout of the day is a classic CrossFit WOD “Nasty Girls.” One of the original “Girls,” this WOD has tons of videos around the internet. The original is posted below. For those who do the WOD today, the top level competitors just completed Nasty Girls V2 at the 2014 CrossFit Games Regionals. In V2, each rounds had 50 pistols and the clean weight is 40 lbs more. Ouch!
CrossFit Alloy WOD for 6/4/2014:
“Nasty Girls”
3 Rounds for Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
Post Time to Comments
7:30pm:
Olympic Lifting with Dustin Greene
Quick note about the original “Nasty Girls” video – not only did this inspire me to start CrossFitting, but note that these women were doing STRICT muscle-ups. Not an easy feat, even by today’s CF standards!
Quick note about the original “Nasty Girls” video – not only did this inspire me to start CrossFitting, but note that these women were doing STRICT muscle-ups. Not an easy feat, even by today’s CF standards!
Scaling:
Platinum: As written above. All MU’s must be on rings.
Steel:
3 Rounds for time:
50 Squats
7 Bar MU’s or 21 Chest to Bar and 21 Ring Dips
10 Hang Power Cleans (115/75)
Brass:
3 Rounds for time:
50 Squats
21 Pullups and 21 Hand Release Pushups (maybe assisted)
10 Hang Power Cleans (95/65)
Bronze:
3 Rounds for time:
30 Squats
14 Pullups and 14 Pushups (may be assisted)
10 Hang Power Cleans (75-55/55-35)
Scaling:
Platinum: As written above. All MU’s must be on rings.
Steel:
3 Rounds for time:
50 Squats
7 Bar MU’s or 21 Chest to Bar and 21 Ring Dips
10 Hang Power Cleans (115/75)
Brass:
3 Rounds for time:
50 Squats
21 Pullups and 21 Hand Release Pushups (maybe assisted)
10 Hang Power Cleans (95/65)
Bronze:
3 Rounds for time:
30 Squats
14 Pullups and 14 Pushups (may be assisted)
10 Hang Power Cleans (75-55/55-35)
RX – 9:13
RX – 9:13
Platinum: 13:21 Did ring muscle-ups for round 1 and then bar M-U’s for rounds 2 & 3.
Platinum: 13:21 Did ring muscle-ups for round 1 and then bar M-U’s for rounds 2 & 3.