Tuesday July 28, 2015

(The original CrossFit women Nicole, Eva, and Annie… they have hero WODs named after them you know… These are the original CF Nasty Girls! Watch and be inspired!)


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Level 2 WOD: Last Done May 11th, 2014

“Nasty Girls”

3 Rounds for time:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135,95)


Level 1 WOD:

“Inspired by Nasty Girls”

3 rounds for time:
50 Air Squats
7 Pull-ups
7 Ring Dips
10 Hang Power Cleans (75,55)


**Read more for MODs and Post WOD Cool Down

Level 2 MODs:

MOD 1: Jump to Transition + Ring Dip, HPC (115,75)

MOD 2: 14 C2B Pull-ups + 14 Ring Dips, HPC (95,65)

**Head to L1 WOD from here.


Level 1 MODS:

MOD 1: Green Band Pull-ups and Assisted Ring Dips,

MOD 2: Med Black Band PU and Assisted Ring Dips, HPC (65,45)

MOD 3: LB Black Band PU and 10 second Ring Hold (hold yourself up on the rings), HPC (45,35)


Post WOD Cool Down

– Run 800m

– Front Rack, Wrist, and Thoracic mobility from this week’s mobility WOD session

– Shawn’s Core WOD

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