Ask and ye shall receive...

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CrossFit Journal: The Performance-Based Lifestyle Resource

Ask and ye shall receive...

Wednesday, July 28 2010

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.

Comments

#9 Ask and ye shall receive - run and situps wod — Justin Fuller 2010-07-29 14:46

Just like Lance, only I didn't realize I was supposed to run 200 yards! Lance still beat my time by more than 30 seconds... D'oh.

Wod: 4 rounds for time of 25 situps, 100 yard run = 6:40.

#8 Nasty Girls — Matt Blose 2010-07-29 09:07

Awesome workout! I love incorporating power movements in the WOD. Thanks for letting us do this Hans!

WOD: 15:57 135# cleans

#7 RE: Ask and ye shall receive... — David Knutzen 2010-07-29 08:54

No nasty girls for me, cockblocked by an injured hip.

Gimp WOD:
4 rounds FT -
40 single-under jump rope
10 seated shoulder press, 30# DBs

Time - 4:06

#6 RE: Ask and ye shall receive... — Lance Schmidt 2010-07-28 19:29

RUN N SIT-UPS
200yd sprint 25 sit-ups: X4: 6.08

#5 Nasty Girls — lance leffel 2010-07-28 07:25

15:19 75#

#4 Nasty Girls. — Trent 2010-07-28 06:41

15:56 (red band, 95lb; last set subbed 10 pushups for 10 of the pullups).

#3 Nasty Girls — Emily K. Pomeroy 2010-07-28 06:40

WOD: 15:57 (red band, 63lb).

#2 Nasty Girls — brett brewer 2010-07-28 06:10

Nasty Girls

9:48 95#

#1 Ask and ye shall receive... — John Veal 2010-07-28 04:56

Well once again I missed the fun at 405. Still at the conference in NC. Did a little workout on my own.

My WOD 5 rounds for time

30 walking lunges

30 air squats

30 sit-ups

Total Time: 18:35

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