Sunday, June 14, 2009

CrossFit ATL 3119 Evening Crew

Workout of the Day

"Nasty Girls"

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

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Showing 22 comments
  • Bethanie
    Reply

    still searching for a female for our affiliate team in CA for July 10, 11, 12!!!

  • Matthew Queen
    Reply

    Call this chick:
    http://msp202.photobucket.com/albums/aa83/Sherietard/ameliaindex.jpg
    With her on our team, how can we lose? Unless they test for banned substances, of course. Then you’re screwed.

  • Matthew Queen
    Reply

    I know there’s a link somewhere on the main site to hotel room WODs, but I can’t seem to find it. Can anyone help me out?
    Thanks in advance.

  • Heidi_CFATL
    Reply

    Eva T’s site has some good ones.
    http://skievat.blogspot.com/

  • Steve
    Reply

    Here are 30 travel WODs, courtesy of CrossFit Evolution:
    http://www.crossfitevolution.com/travel-wods/

  • Steve
    Reply

    Today’s WOD, scaled to jumping muscle-ups and 115# for the hang power cleans. 20:48.

  • Erin
    Reply

    55lb hang clean and rowing muscle ups 15:22
    Thanks Marie and Vas for all your help. Good job Margaret and Mallory!

  • Bethanie
    Reply

    Nasty girls with muscle ups “on my knees” (rings just above my head): 19:01
    Thank god for not doing the 4:1 sub.
    I think this is one of the best CF workouts.

  • kba_cfatl
    Reply

    SB
    deadlift 85kg X 5
    (a pr because I either haven’t done a 5 rep max or its been a long time)
    modified today’s WOD (goal 10min metcon)
    35kg hang clean, ankle assisted muscle ups (thanks Vas)
    at 9:50 got to the third round 2 muscle ups.
    good job to all, I think we need dry ice in the gym.

  • Marie_CFATL
    Reply

    Nasty Girls
    3 MUs instead of 7 for each round
    15:05
    Next time is 5, and then Rxed!

  • VAS
    Reply

    Nasty Girls
    5:35 as Rx
    next step – faster 3rd round of squats
    What’s dry ice going to do?

  • VAS
    Reply

    That’s what guy body builders used to look like

  • kba_cfatl
    Reply

    dry ice – make it colder. But I don’t know if that would be feasible as breathing in the vapors, I think, is dangerous. Although with the doors open, maybe OK?
    Maybe real ice in front of the fan would help?

  • VAS
    Reply

    maybe ice cream

  • Outlaw
    Reply

    Nasty Girls; 9:50 as Rx’d. Second time doing this one. Last time I didn’t get pass the second round of MUs, but today I didn’t miss one.

  • VAS
    Reply

    And you got on the board

  • Ken
    Reply

    Vas – nice work! Great time! Looks like I will have to do this one again when it comes up.
    Today:
    AMRAP 20 minutes
    15 115# hang power clean
    12 ring dips
    21 situps
    9 rounds + 12 HPC
    Grip strength was the limiter. I think I held on way too tight throughout the entire movement for the first rounds…Trashed my grip pretty early.
    Vas is the man this week!

  • Outlaw
    Reply

    Sure did, huh?

  • kba_cfatl
    Reply

    that is the best idea.

  • Margaret
    Reply

    Tomorrow is a 5k Vas!!! Does this mean I should skip my morning workout to run with you later in the day?? I was wondering what they were going to do with us tomorrow, given this cycle and how sore I am….

  • Margaret
    Reply

    I did this workout with 35 kilos for the hang power cleans and the four to one replacement for MU’s. It sucked. Last time I did this workout, I only did two to one replacement for MU’s, so 1/2 the pullups and dips, and I did less weight, and I still PR’d by 4 minutes. Pretty happy about that, especially after the vodka I drank last night.

  • Amy J
    Reply

    Planning to run 5k after work. Feeling good today so hopefully will PR on my time. Will update later.

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