Today we are doing a classic CrossFit WOD, Nasty Girls. This is a tough workout, and the three ladies in this video make it look pretty easy. Check out those strict muscle ups! Don't sweat it if you don't have muscle ups...yet. We'll use pull-ups and dips as a substitute. Here's the very first posting of this workout on the CrossFit main site. It was not yet called Nasty Girls, and the first posting showed this video of Nicole Carroll, Eva Twardokens, and Annie Sakamoto doing the WOD. These ladies' effort inspired so many, that CrossFit named the WOD after them a few years later.
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs
Seva WOD tomorrow at 5:15pm. Class is free for you and a guest with a $20 donation of non-perishable food for the the Gallatin Valley Food Bank. Hope you can make it!
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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