WOD
 | Fri, May 1 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 Coach JToday, we hit the OG Nasty Girls benchmark workout that combines moderately heavy weightlifting with gymnastics movements. We last performed this workout on September 2, 2025. |
| CrossFit 20260501 | NASTY GIRLS |
CrossFit 20260501(No Results Tracked) Welcome to May! This month, we’ll focus on preparing to take on Murph. Expect to see skill work, longer-duration efforts, and continued focus on improving endurance and stamina from April. WARM-UP: 200m walk 3-5 sets: 10 PVC pass-throughs 5 false-grip ring rows 6 air squats 5 hand-elevated ring push-ups WOD MOVEMENT REVIEW & WARM-UP: Ring muscle-ups + Hang power cleans EMOTM x 5mins: 1 false-grip ring pull-up 1 false-grip chest-to-ring pull-up 1 strict muscle-up 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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