Weekend Fun

RED:
AMRAP in 20 minutes:
30 Toes-to-Bars
30 Box jumps (24/20 in.)
30 KB Swings (53/35)
60-ft. Handstand Walk
30 Chest-to-Bar Pull-ups
30 KB Single-Arm Thrusters (15 each arm)

WHITE:
AMRAP in 20 minutes:
30 Lying Hands to Feet
30 Box jumps (20/16 in.)
30 KB Swings (44/26)
60-ft. Bear Crawl
30 Jumping Chest-to-Bar Pull-ups
30 KB Single-Arm Thrusters (15 each arm)

BLUE:
AMRAP in 15 Minutes:
20 Lying Hands to Feet
20 Step-ups
20 KB Swings
60-ft. Bear Crawl
20 Jumping Pull-ups
20 KB Single-Arm Thrusters (15 each arm)

A Farmer’s Life

IMG_5613Row 500 m
400-m Single-Arm Farmers Carry (50/35 lb.)
Rest 2 min.

Row 500 m
300-m Single-Arm Farmers Carry
Rest 2 min.

Row 500 m
200-m Single-Arm Farmers Carry

*Farmers Carry needs to be done unbroken.
*5 Burpee penalty at the end of each round for every
time the dumbbells are put down.

Nasty Girls

CrossFit uses benchmark WODs as tests and measurements. If you are improving at the benchmarks, you’re getting more fit and developing athletically.

On Sunday, December 4, 2005, 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 their own named WODs as well. The video is the original Nasty Girls workout 🙂

NASTY GIRLS
3 Rounds for Time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95 lb.)