After overwhelming requests, Nasty Girls will be repeated today.  We have something for those who did Nasty Girls yesterday.

Strength: Dot drills

WOD:

"Nasty Girls" (modified)

3 rounds for time of:
50 Squats
21 Pull ups and 21 dips subbed for 7 Muscle-ups
135 lb Hang power cleans, 10 reps

Post results to comments.

Strength: Dot drills and 5-3-1 turkish get ups

WOD:

"Nasty Girls" (modified)

3 rounds for time of:
50 Squats
21 Pull ups and 21 dips subbed for 7 Muscle-ups
135 lb Hang power cleans, 10 reps

Post results to comments.

The Original Nasty Girls!

Coaches choice today...

Speed and Agility work: Ladder work, Dot drill, and resistance sprints

WOD:

"Annie"

50-40-30-20-10 reps of:
Double Unders
Sit Ups

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Burgener Warm Up x3

Muscle Snatch 3x3
Snatch Balance 3x3
Pressing Snatch Balance 3x3

THEN:

3 rounds of:

20 Ring Rows unbroken
15 Wall Balls unbroken

Take as much time as needed between rounds to ensure reps are UNBROKEN!

Strength: You have 15 min to find your 1RM for Power Clean

WOD: (modified CFFB)

Complete as many rounds as possible in 12 minutes:

2 Power Cleans  @ 80% of 1 RM (barbells and dumbbells are acceptable)
2 Rounds of 3 Pull Ups, 5 Push Ups, 7 Air Squats

Post results and total rounds to comments.

CrossFit makes Forbes blog.  Check it out!

Strength:

1 Snatch Balance + 2 Overhead Squat: 80%-90%-100% of Snatch 1RM x 3
Snatch High-Pull: 90%-100%-110% of Snatch 1RM x 3
*** IF YOUR OVERHEAD SQUAT IS DEFICIENT IN ANY WAY, THEN NO SNATCH FOR YOU.  BE SMART, AND REALIZE YOU NEED TO FIRST LEARN TO OVERHEAD SQUAT PROPERLY.  SPEND THE DESIGNATED TIME TO IMPROVE YOUR OHS!

WOD:

3 Rounds:
20 Kettlebell Swings- Russian Style (unbroken) + 20 Burpees (unbroken).
Take as much time in between Sets but each Round must be UNBROKEN or you MUST start over.

Teams of 4 complete the following:Two rounds for time of:

"Affiliate Cup Event 3" (modified)

Run 300 meters
15 jumps over 24” box
15 dumbbell squat cleans (45/25 lb.)
30 double-unders
15 push-ups (hand must release from floor)
30 Sit-ups
30 yard lunge

Post teams and results to comments.

Strength:

Push Jerk: Take 10-12 Reps to Find Max for the Day
Romanian Deadlift: 3x5 Go Lighter than you think

WOD:

5 rounds for time:
10 Barbell or Dumbbell Floor Press: Use Heavy Weight where you ideally will have to break the sets of 10 into 2 sets of 5
10 High Box Jumps: Use Very High Box Height where you ideally will have to break the sets of 10 into singles

Post results to comments.