WOD
 | Tue, Sep 2 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday, we're hitting the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. We last did this on Nov 13, 2023 - check to see if you've done it before! Today you'll work on avoiding going to failure while keeping consistent technique through all your movements. It should be a good time today - see you soon! Coach JI suggest today's playlist should include Nasty Girl by Vanity 6 (written by Prince). 💃🕺 Coach Bhaha! You got it! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250902 | NASTY GIRLS | Gymnastics Class 2025 0902 | Fruits and Veggies! |
CrossFit 20250902(No Results Tracked) Welcome to September! This month we'll take on CrossFit benchmark workouts like Fran, Annie, and Cindy. WARM-UP: 200m walk 10 PVC pass-throughs 5 ring rows 6 air squats 5 foot-assisted ring dips 10 PVC around-the-worlds 5 false-grip ring rows 6 pause squats 5 ring dips MOVEMENT REVIEW & WOD WARM-UP: Ring muscle-up transitions 2-3 sets: 4 hang power cleans – Rest :30-1:00 between sets – Build in load 'NASTY GIRLS' WOD: 3 rounds for time Rx: STIMULUS 9:00-13:00 for most 50 air squats 7 ring muscle-ups 10 hang power cleans (135/ 95) Rx2 - low ring muscle-ups, 95/75 Rx3 - 15 ring rows, 65/45 MODIFICATIONS: -Air squats, modify reps, e.g., 30 -Ring muscle-ups, modify reps then movement, e.g., jumping muscle-ups, low-ring transitions, or ring rows -Hang power cleans, modify weight then reps then movement, e.g., dumbbell hang power cleans STIMULUS NOTES: 9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00 Gymnastics and weightlifting triplet Moderate load, high skill Air squats in 2:00 or less Muscle-ups in 1-3 sets Hang power cleans in 1-3 sets STRETCHING: 1:00 foam roll quad/leg 1:00 foam roll lats/arm
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The Girls
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