Strength:
Deadlift
5-5-3-3-1-1-1

Metcon:
Death by KB Swings
Start with 2 reps and every 30 seconds, add 2 more reps.

AMRAP in 25 Minutes:
400-m Run
5 rounds Cindy
400-m Run
3 rounds Mary

***Cindy is 5 Pull-ups, 10 Push-ups, 15 Air Squats
***Mary is 5 HSPUs, 10 Pistols, 15 Pull-ups

But, atleast it’s not KELLY 🙂

“Isabel”
For Time:
30 Snatches (135/95 lb.)

Rest 5 min.

“Annie”
For Time:
50-40-30-20-10
Double-unders
Sit-ups

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)

Strength:
Overhead Squat
5-5-5

Metcon:
21-15-9
Hang Power Snatches (95/65 lb.)
Burpees Over the Barbell

Find a heavy 1-rep Split Jerk

then:

AMRAP in 7 minutes:
7 Jerks (70 percent of heavy 1)
14 Lateral Burpees Over the Barbell

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.)

Metcon:
4 rounds (2 rounds Row/Back Squats each):
P1) Row 1 k
P2) Accumulates Back Squats (95/65 lb.)
200-m Buddy Carry
50 Partner Sit-up MB Throws