crossfit_nasty_girls

Here’s a little CrossFit History for you: Today’s workout, “Nasty Girls” was made famous by the video below. It was filmed at the original CrossFit gym in Santa Cruz with CrossFit “OGs” Annie Sakamoto, Eva T and Nicole Carroll. This is back in the days when all muscle ups were strict and in the false grip, women used the 45# bar and squat depth was checked with a medicine ball. Times have changed, but these ladies are still bad ass! See how your time compares!

Monday:
REGULAR CLASS:
1. Back Squat
4 x 5 @ 80%

2. “Nasty Girls”
3 RFT
50 Air Squats
7 Muscle-ups
10 Hang Cleans (135#/95#)
L2a: 3-5 Muscle Ups
L2b: 7 Ring Dips, 115#/75#
L1: 7 Stationary Dips or Leg-elevated Push Ups, 95#/65#

MASTERS:
1. Box Squats
5×3
2. “Sheryl”
21-15-9
Kettlebell Swings
Sit-ups

ENDURANCE:
“White”
5 RFT
3 Rope Climbs 15’
10 Toes to Bar
21 Walking Lunges holding 45#/25# OH
Run 400 m
40:00 cap