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:

  1. Anonymous10/18/2011

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

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  2. Nasty Girl 9:41

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  3. Nasty Girl 14:28

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

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  5. 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

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

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  7. Nasty Girls...11:42rx
    tommy

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  8. "Nasty Girls"
    11:34 rx'd

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

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  10. ''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.

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  11. Nasty Girls 17:43

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  12. Nasty Girls
    muscle ups Rxd
    75 # clean
    20:23

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  13. 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

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

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

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

    Jay

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  17. Anonymous10/19/2011

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

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  18. Anonymous10/19/2011

    Nasty Girls

    15:56

    Indy

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  19. Mike A.10/24/2011

    Nasty Girls: 9:58 rx'd

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