10/17/2011

''Nasty Girls'' (10.18.2011)

Warm-up Drills (10.18.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 Reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch







''Nasty Girls'' (10.18.2011)

3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)

Post times to comments.

Skill Development (10.18.2011)
3 Rounds of
10 x Abwheel Roll-outs
:15 x L-sit
20 x Abmat Sit-ups (Unanchored)

Mobility WOD

CrossFit Endurance WOD (10.18.2011)
''Tempo 80-85%''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

23 comments:

Laura said...

Nasty girls: 21:58 @ 85lbs (21/21 instead of muscle ups each round)

Marcus said...

Nasty Girl 9:41

John M said...

Nasty Girl 14:28

Meg said...

Nasty Girls 19:51 @75lbs (21/21 with red band instead of muscle ups)

lewis.robertdavid@gmail.com said...

20111018
"Nasty Girls"
3 Rounds for Time
50 x Air Squats
7 x Muscle Ups
10 x Hang Power Cleans @ 135

10:50 (a PR by nearly 2:30)

Skill Development
3 Rounds
10 x Ab-wheel Rollouts
:15 x L-Sit
20 x Unanchored Abmat Situps

-Bert

Sarah said...

Nasty Girl
22:13 (21x21 instead of muscle ups. started with blue band, switched to green band half-way through round 2)

Joshua said...

Nasty Girls
18:16

thammond18 said...

Nasty Girls...11:42rx
tommy

Waldo said...

11:09

13m 33s PR

Callie said...

29:34

Khan said...

"Nasty Girls"
11:34 rx'd

Alison said...

"Nasty Girls"
pull-ups&ring dips/50# hang power clean
21:12

Mtn Rob said...

22:11 115LB, 21/21

sdaghir@gmail.com said...

''Nasty Girls''
7:40

Ouch.

On an amazing side note I've never seen the frequency and intensity of personal records breaking as I have over the past two days. Some of you freaks hit 10+ minute PR's on Helen and Nasty Girls, while others can now go Unbroken through Muscle-ups where a few months ago there was not a Muscle-up skill set yet. UNREAL. Keep killing it, beasts.

Mike M said...

Nasty Girls 17:43

laura b said...

Nasty Girls
muscle ups Rxd
75 # clean
20:23

Kelsey said...

Nasty Girls
21:54
21/21 - blue band
65lb cleans

HUGE thanks to my fellow CFs who got me through my last 5 reps!
Kels

Peter said...

Nasty Girls
(95# Cleans; 21/21 RingDips/Pullups)
16:35

Anne said...

Nasty Girls
95# cleans; 21/21 blue band pull ups and static bench dips with feet raised
20:30

Traps said...

Nasty Girls
135# & 21/21 pullups/dips
16:29

Jay

Anonymous said...

Nasty Girls
115#/21/21
18:49
jb

Anonymous said...

Nasty Girls

15:56

Indy

Mike A. said...

Nasty Girls: 9:58 rx'd