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The workout:

5 rounds for time of:
800m Run
30 Kettlebell Swings - 2 pood
30 Pull-ups

In my opinion, this is one of the most difficult CrossFit Girl workouts. It chews you up and spits you out. The 800m runs for me become "rest" from the swings and pull-ups.
FYI - this isn't the original music - we were forced to change it due to copyright infringement issues with YouTube.

Heavy Thrusters & Double Unders

The workout:

10 Thrusters, 135 lbs
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

We set this up in our neighbor's parking lot so we'd have room for everyone to do this workout at the same time. Everyone that could used 135 pounds for the thrusters or a weight that was heavier than what was "comfortable".

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle Ups
10 Hang power cleans

We did this with these guys because they were psyched about getting their first muscle ups... thought we'd put them to good use. Also, since Nasty Girls is one of the most famous CF videos, they wanted to try their hand a beating Nicole, Annie & Eva. You be the judge... personally, I like the original wink


3 rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull Ups

We did this workout as a challenge to all of our members to see who could improve the most over 8 weeks. While we never really "trained" specifically for it, everyone's training stepped up in the areas of running, pull ups and kettlebell swings.


21-15-9 rep rounds for time of:
Squat Cleans - 135 lbs
Ring Dips

100 Overhead Squats

Perform 100 overhead squats as quickly as possible.
Men - 95 pounds
Women - 65 pounds


For time:
50-40-30-20-10 rep rounds of
Double Unders
Sit Ups

Petranek Fitness BASELINE

For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups


For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats


- A full clean starts with the weight on the floor. The catch is done at the full squat.

Bird Pickers

- focus on lifting your back leg rather than dropping your chest
- be careful - these will rip up your hamstrings!

Box Jumps

- jump and land. Come to full extension before hitting the ground on the way down.

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