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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Thursday 24 March 2011

Posted by The Coach on March 23rd, 2011

STRENGTH
Press
5-5-5 reps
Goal: 1) Max Strength Development 2) 5RM PB
Rest: 3 mins between sets
+
10-7-4 reps @ 70% 5RM

Post loads to comments

WOD
“NASTY GIRLS”

3 rounds for time of:
Squat, 50 reps
Muscle Up, 7 reps
60kg Hang Power Clean, 10 reps

Post time to comments

We would’ve posted a video of the original “Nasty Girls” WOD featuring some of the firebreathers from the early days at CrossFit Santa Cruz but it contains copyrighted material from Sony and we’re not allowed too. Stoopid rules! Watch it here on You Tube.

Jono, F-J and Rhys, looking strong

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4 Responses to “Thursday 24 March 2011”

  1. luke F-J said

    Press 5,5,12 @ 45kg,52.5kg,57.5kg

    WOD: Nasty girls as RX’d
    Time = 10:49

    Great work everyone this morning.

  2. Jono said

    Over head squat 3 x 3 ,25,32.5,40 these felt good haven’t been able to do them in the past due to poor mobility.

    3 rounds for time of:

    Squat, 50 reps

    Muscle Up ( on bar shoulder not 100 %) 7 reps.

    50kg Hang Power Clean, 10 reps

    Time 6.40

  3. The Cell said

    AM:
    Ocean swim – 1km +
    Mobility and stretching

    AM:
    Warm up:
    Skipping – 10mins
    MObility
    1 round of Cell KB complex with 16kg KB

    Then:
    7 tyre flips
    24-18-12-6 reps of:
    24kg KB snatch
    ring push ups
    air squats
    7 tyre flips
    TIME = 7.35min

    Cruising through, didnt gun it, just wanted to move through steadily. Will spend the next day or so recovering and getting ready for Saturday. Thanks Mike, champion mate!

    🙂

    SS

  4. Bliss said

    Press
    5 @ 25kg, 27.5kg, 30kg

    10-7-4 @ 20kg

    WOD: Nasty girls
    50 Squats
    7 Jumping MU
    42.5kg Hang Power Clean
    Time = 11: not sure…

    I really like this WOD. I would like to do it again. 🙂

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