Daily WOD – Apr 23, 2012

Congratulations to Cari on her first (and 2nd, 3rd, 4th, & 5th) muscle ups!! Way to go!!!!!
Welcome Jerry! Great job on your first class!

“Nasty Girls”

Complete 3 rounds for time of:

  • 50 air squats
  • 7 muscle ups
  • 10 hang power clean (135/95#) *NTE 70% of your 1RM HPC or PC
WOD Notes: This is another CrossFit classic. Check out the video below, which was one of the most inspiring videos for me when I first started CF! The sub for muscle ups will be jumping MU, 2x pull ups + 2x ring dips, or 2x pull ups + 2x push ups.


Class Notes: Please sign up for the 6:15am class if you are coming! Class will be taught by Coach Mark, so you know it’ll be a good time. And trust us, you don’t want to miss the cash out he has planned…

[youtube http://www.youtube.com/watch?v=xDYpEtwimZE?rel=0]


This Post Has 14 Comments

  1. Lindsey

    In for the breakfast club!

  2. Mark

    Great intensity breakfast club!!!

    Nasty Girls
    Mike S. 7:26 (125, JMU)
    Lindsey 14:18 (75, PU/RD)
    Matt 9:00 (95, JMU)
    Emily 14:56 (55, PU/RD)
    *JMU – Jumping Muscle Ups
    *PU – Pull-ups RD – Ring Dips

    Cash Out
    Mike S. 6:53
    Lindsey 9:12
    Matt 4:39
    Emily 3:05
    Jessica 5:47 (Karen’s Fundi)

    Breakfast Club…keep the cash out hush, hush for the afternoon crew!

  3. Lindsey

    Great cash out/coaching Mark!

  4. Emily Croce

    Awesome job mark! Cash out was fun 🙂

  5. John Cuenca

    I sooooo tried to go this morning. I even woke up at 5 (since I live in the city now), brushed my teeth…and beelined back to my bed. I’ll be in at 5:30 though!

  6. Cari Evelyn

    i’m racking my brain to figure out the the Cash Out could be…and I’m nervous that it’s taking anywhere from 4-9 minutes!! Yikes!!

  7. Christopher Chamberlain

    Natalie is Not gonna make it today, she’s sore and sick.
    I’m still going to try and make it by 5:30, but if not I’ll
    definitely be there at 6:30.

  8. Phil

    going in for an MRI tomorrow so I SHOULD probably skip today..

    damn another good workout to add to my makeup list

  9. Nikki

    4:30 and 5:30 results:
    Mark 21:18 (25 squats, 95#)
    Keith 24:27 Rx minus 3 MU (thanks for visiting!!)
    Killa 9:28 JMU
    Nikki 16:44 (2x PU, 2x HPSU, 135#)
    Craig 15:03 (JMU, 135# axle bar HPC)
    Gunter 11:40 (JMU, 85#)
    Cari 19:25 (MU/JMU/JMU attempts)
    Laurie 13:40 (2x pull/push, 45#)
    Karen 17:35 (2x pull/ring dip, 75#)
    John W 10:10 (135# axle bar DL)
    John C 23:15 (7 PU / 14 RD, 65#)
    Jimbo 17:53 (2x pull/push)
    Chris C (4-2-7 MU, 125#)
    Jerry 15:18 (20 squats, 5 pull/push, 35#)

    1. Christopher Chamberlain

      I’m sorry, my time was 17:49.

  10. Nikki

    6:30 results
    Killa’s TAKE 2 – 11:17 (JMU)
    Keeley – 14:09 (2x pull/push, 95#)

  11. Cragle

    Congrats to Cari on her first muscle up! That’s a huge accomplishment!
    Results from the OG:
    Barb 13:50 (1x pull/2x push, 65#)
    Scott 11:09 (115#)
    Cragle 10:56 (3-3-3 MU)

  12. Phil

    Get it cari!

    What was the cashout?

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