Wednesday, 11 JULY 2012

This is an oldie, but goodie - an old school CrossFit WOD from the early days of CF!

Nasty Girls
3 rounds for time of:
50 x air squats [to get that old school feel, use a medicine ball]
7 x muscle-ups [scale: jumping muscle-ups or 3:1 pull-ups/ring dips]
10 x hang power cleans (135/95)

NOTE:  This WOD originally appeared in December 2005 (
NOTE2: Check out the classic video -
NOTE3:  I met Annie S. at my Level 1 cert, she is still a beast!

Post time to comments.


Joe W said...

21 mins 4 secs | Rx'd. Hanging Power Cleans smoked me. Thanks Matt for the chalk and all for the motivation. Did this one last April in 28:28, over a 7 minute drop in a year!

Apr 13, 2011

28 mins 28 secs | Rx'd

Adam said...

17:26 with jumping muscle-ups and I scaled to 115# after the first round.

Great work by Matt and LTC W getting after it! HPC killed me and my form is garbage. I appreciate the coaching from Matt, unfortunately I'm not able to integrate what I know I need to do with what I actually do while under load!

Great to see a big crew there this morning!

Mickey said...

6.5 mile ruck this morning out to a range.

Got back around 1700 and hit yesterday's wod before dinner.


Judging from other people's times I'm guessing my 100 feet was a little shorter than the 100 feet you all used. Either way, great wod.

Matt Radik said...
This comment has been removed by the author.
Matt said...


I'm getting this one posted late. Great WOD and great group today.

As Rx'd: 14:48

The Jumptoc said...

Not as Rx'd at 22:48...