''Nasty Girls'' (09.23.2009)

Warm-up Drills (09.23.2009)
800m Run
Samson Stretch
11-7-5 reps each of
Medicine Ball Cleans (20lbs)

''Nasty Girls'' (09.23.2009)
Complete 3 rounds for time of:
50 x Squats
7 x Muscle-ups
10 x Power Cleans (135lbs)

Post time to comments.

Skill Development (09.23.2009)
L-sit Time Trial
Rest 1:00
Accumulate your L-sit Time Trial x 2 in as few sets of possible.

CrossFit Endurance WOD (09.23.2009)
Swim, Bike, Run, or Row (C2)
20 Rounds of :10 on x :05 rest
10 seconds on, 5 seconds off for 20 rounds.
These are all out efforts, incline and terrain are your choice.

Post distance to comments.


Kristina said...

Nasty Girls

9:43 65lbs/JMU

Anonymous said...

12:00 JMU


Anonymous said...

swim-20sec on/10sec off-20 rounds

Anonymous said...

"Nasty Girls"

Ring dips as Rx'd, but with 95lbs power cleans.

Time: 8:21


lewis.robertdavid@gmail.com said...

20090923 - Nasty Girls


Squats (rx'd)
Muscle Ups (7 Ring Pullups & 7 Ring Dips)
Power Cleans (95lbs)


Personal Record on this Scaling by more than 4 minutes!


Anonymous said...

"Nasty Girls"

Sorry, that was MUSCLE UPS as Rx'd and 95lb cleans......
My bad.
Still 8:21 though.


Big Ben said...

12:24ish jmu

Anonymous said...

"Nasty Girls" 10:17 w/ assist muscle ups

Nick said...

as Rx'd


got my first muscle up about five minutes before the WOD


katie said...

squats / jumping muscle ups / 95# power cleans

visions of cougars and rj are running through my head. bow chica bow wow

Anonymous said...

"Nasty Girls"
Squats/Jumping MU/135# cleans

P.S - I am wondering if anyone had plans on trying the Manchester Marathon? There is a full marathon, a 1/2 marathon, and a four person relay option. In the relay option a team of four runners each run approximately 7 miles. It would be fun to have a Crossfit team or two...

Anonymous said...

"Nasty Girls"
with 80# power cleans and JMU's

Anonymous said...

Nasty Girls was nasty - time was awful 22:+ but I always try to look at the positive and I did 65lbs for the power clean and that was the most yet. OD

Anonymous said...

Staci 11:37 #75lbs

Anonymous said...

13:02 jumu's


10:41 65 lbs/ jumu's


Anonymous said...

Nasty Girls -

16:25 75lbs

Anonymous said...

Sam aka Bada Bing posted the last comment

Anonymous said...

Nasty Girls as rx'd