WORKOUT OF THE DAY
SPORT – 3 Rounds for Time:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)
FITNESS – 3 Rounds for Time:
50 Air Squats
15 Chest-to-Bar Pull-ups
10 Hang Power Cleans (95/65)
HEALTH – 4 Rounds for Time:
25 Air Squats
9 Ring Rows
6 Hang Power Cleans (65/42)
On Sunday, December 4, 2005 – the CrossFit.com debuted “Nasty Girls” as its own, freestanding benchmark WOD and crowned Annie, Eva, and Nicole “The Original Nasty Girls.” These CrossFit girls have
“Girl” benchmark WODs named after them. Here’s a video Annie, Eva, and Nicole performing “Nasty Girls” on the day of the WODs conception.
Nasty Girls, as written, is three rounds of 50 air squats, 7 Muscle-Ups, and 10 Hang Power Cleans at 135lb. You will perform these three rounds as fast as humanly possible. This WOD is the ultimate representation of a balanced CrossFit workout. It includes a gymnastics movement in the muscle-up, an Olympic lifting element in the Hang Power Clean, and a metabolic movement in the air squat.
“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”.– Andy Dufrense, The Shawshank Redemption
Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.
A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.
Adversity will change us, but how it changes us is the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?
Danger, Opportunity, Choice.
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