Today’s workout of the day is a classic CrossFit WOD “Nasty Girls.” Â One of the original “Girls,” this WOD has tons of videos around the internet. Â The original is posted below. Â For those who do the WOD today, the top level competitors just completed Nasty Girls V2 at the 2014 CrossFit Games Regionals. Â In V2, each rounds had 50 pistols and the clean weight is 40 lbs more. Â 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.