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The workout:

5 rounds for time of:
400m Run
15 Overhead Squats - 95 pounds

We shot this at the finals of our "Nancy" Challenge at the Santa Monica High School Track. Was a lot of fun to do the workout at a completely new/different location - and surprisingly not really faster, running around the track.


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

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