Tuesday, June 18, 2013

B12 - "NASTY GIRLS" - Leaderboard WOD

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps


Post time to comments. Compare to 8/24/105/10/10,  5/10/12, and 4/15/13.

WOD DEMO - Nasty Girls from Ely Albalos on Vimeo.

19 comments:

Carport Crossfit said...

Big Dawgs:
as Rx’d
women 95#

The Porch:
3 rounds for time of:
50 Squats
14 Jumping Muscle ups
115# Hang power cleans, 10 reps

or

3 rounds for time of:
50 Squats
35 pull ups
35 dips
115# Hang power cleans, 10 reps

women 80#

Pack:
3 rounds for time of:
50 Squats
10 Jumping Muscle ups
95# Hang power cleans, 10 reps

women 65#

or

3 rounds for time of:
50 Squats
35 pull ups
21 ring dips
95# Hang power cleans, 10 reps

women 65#

Puppies:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 25-35#

Buttercups:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans PVC-20#

Scaled WOD courtesy of BrandX. Scales may be modified by Coach Drew.

Shane Cahalan said...

2 PRs this morning so I am very excited! 5 MUs in a row and then a 9:57 time on the WOD!

Great job to everyone else this morning-Josh killing the 2-1s, Kaila on the MUPs, and Mr. Bill and Ms. Sandy holding the front of the box in check!

bill said...

Good looking pic Shane!

14.52 95lbs - 3 MUs in a row.

Amber said...

14:47 MUPs

The leader boards are getting a makeover this month - WOW! Lots of PR's so far today and some really good looking MU from Bill Myers!

Drew Hill said...

More million meter baby 9% down still on pace:)
No misses on the MU so that put me in a good position to set a PR

bill said...

Great job on your PR Shane - good looking muscle up sequence too!

I had a pr today as well....but the wrong direction. 1.5 minutes longer with 20 lbs less than my April 15 time/weight. Could have been that rhubarb/strawberry pie for dessert last night or possibly the coconut cream pie the night before....Pascal said that there was a God shaped vacuum in the heart of every man that cannot be filled by anything else - and I figure that likewise the same incredible God obviously created a dessert shaped vacuum in the stomache of every man that cannot be filled with anything else ;o}

Cori said...

Our wod was brought back old school sweat fest style from the warehouse space.
Sprints again (what are these people doing to me?)
15 min snatch skill
Then 15 min wod
200m run
30 wb
15 kbs 2pood/1.5 pood
Cori 3+16wb
Dave 3
Not my fav wod but i did it :)

Cori said...

Congrats to everyone on their prs...especially bill! Your pie eating skills are pretty impressive! :)

Drew Hill said...

Well sense Bill is going to blog about food I will to.
When I got up 1 liter of water then 1 cup of milk 2 cups of coffee with supplements then ....... 3 hours 3 eggs 2 cups of veggies 1apple
Bill you are awesome . I have learned that there are many more variables to PRs for athletes like us than food :)

sheena said...

sorry i no showed today! i had every intention of coming, but my dog kept me up all night, so when my alarm went off i didn't even hear it until 5:20. i tried to un-register for the class, but had already been marked as a no show. how is that software updated so quickly??

Drew Hill said...

Sheena I don't think the software has a grace time, but that is some good feed back:) it is even better u used your dog as an excuse! Come tonight just so I can see what u look like in the evening.

4 block meal ( meat & veggies ). 1 liter of water

sheena said...

haha!
my dog is scared of thunder, so she was breathing and whining in my face all night. i probably had 1 hour of solid sleep. anyway, i can't come tonight because i have a meeting from 6-7, otherwise i would! plus, with the exception of not having bedhead, i basically look the same in the evening. :)

Cara Clark said...

I just cancelled :( I'm stuck at work and not getting outta here anytime soon. Sorry coach! And...I couldn't figure out how to cancel on my iPhone.

Drew Hill said...

Sheena 7:30 has great people

Grilled split breast
I pulled the meat from the bone. I ate the ends and the rib meat around 3oz. And an apple.
Duke (the dog) ate the skins and the chest plate with the garlic (to keep the bugs away)

Oatie said...

Nasty this was indeed!! l am really hoping my arms work tomorrow after the 3 rounds of 21 pull ups and dips!

Oatie said...

Nasty this was indeed!! l am really hoping my arms work tomorrow after the 3 rounds of 21 pull ups and dips!

Judy Ranelli said...

50 squats, 21 MUPS, 10 HPC 65#, 14:41

Drew Hill said...

Shuwe that was a long day of blogging :)
Some more chicken 3oz with veggies and rice zoned 1 block of Greek yogurt with supplements

I thought Judy might blog the WOD for tomorrow
Round robin
1min ball slamming
1min sit up
1min jumping lunges
1min rope climb

Judy Ranelli said...

Doh! I didn't know I could blog it Drew!