Firmware Engineer, Minimalist, Improving Runner

The "Nasty Girls" of CrossFit

In an earlier post, I described my new interest for Crossfit. I've really enjoyed the exercises I've learned so far (burpees are my favorite) and have found the 'named' WODs fun and challenging.

What are named CrossFit workouts? Some consider them "benchmark workouts" to measure strength, fitness, and overall progress. They consist of common, core exercises which are stressed in CrossFit such as air squats, box jumps, cleans, pull-ups, push-ups, etc.. To differentiate between the workouts, each one is given a "girl name".

Here is a list of the different "girl" workouts described on the CrossFit website. I've got my eyes on Cindy and Kelly for my next WODs. Give one a try.. if you're brave!

The "Nasty Girls"

Amanda - 9/7/5 for time
Muscle Ups
Snatches 135lb

Annie - 50/40/30/20/10 for time
Double Unders
Sit Ups

Angie - for time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Barbara - 5 rounds for time
20 Pull Up
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Min

Chelsea - on the minute, every minute for 30 min
5 Pull Ups
10 Push Ups
15 Squats

Cindy - as many rounds as possible in 20 min
5 Pull Ups
10 Push Ups
15 Squats

Diane - 21/15/9 for time
Deadlift 225lb
Handstand Push Ups

Elizabeth - 21/15/9 for time
Clean 135lb
Ring Dips

Fran - 21/15/9 for time
Thruster 95lb
Pull Ups

Frelen - 5 rounds for time
Run 800m
15 Dumbbell Thruster
15 Pull Ups

Grace - 30 reps for time
Clean & Jerk 135lb

Helen - 3 rounds for time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups

Isabel - 30 reps for time
Snatch 135lb

Jackie - for time
1000m Row
50 Thruster 45lb
30 Pull Ups

Karen - for time
150 Wall Balls 20lb

Kelly - 5 rounds for time
Run 400m
30 Box Jumps
30 Wall Balls 20lb

Linda - 10/9/8/7/6/5/4/3/2/1 for time
Deadlift 1.5x Body Weight
Bench Press Body Weight
Clean .75x Body Weight

Lynne - 5 rounds for max reps
Bench Press Body Weight
Pull Ups

Mary - as many rounds possible in 20 min
5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups

Nancy - 5 rounds for time
Run 400m
15 Overhead Squat 95lb

Nasty Girls - 3 rounds for time
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135lb

Nicole - as many rounds possible in 20 min
Run 400m
Max Rep Pull Ups