Sunday 111818

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Metcon (No Measure)

1 Min. Spider-Man Lunge

:30 Overhead Lunges (Barbell)

1 Min. Inchworm

:30 Good Morning (Barbell)

1 Min. High Butt Bear Crawl

:30 Strict Press (Barbell)

1 Min. Crab Walk

:30 Bent Over Row (Barbell)

1 Min. Spider-Man Lunge


Nasty Girls V2 (Time)

3 Rounds of:

50 Alternating Pistols

7 Muscle Ups

10 Hang Power Cleans (175/125)

[Scale 1]:

3 Rounds of:

50 Alternating Scaled Pistols

3 to 4 Muscle Ups

10 Hang Power Cleans (115/75)

[Scale 2]:

3 Rounds of:

50 Alternating Lunges

10 Muscle Up Transitions

10 Hang Power Cleans (95/65)

This “Nasty Girls v2” triplet was originally created as a CrossFit Games Regional workout (2014 Individual Event #3), and was named after the original “Nasty Girls” workout from 2005.

On April 23, 2014, the director of the CrossFit Games, Dave Castro, released a quick video on @CrossFitGames’ Instagram account hinting of a possible regional workout. The video began with the camera panning up from the floor to a smiling Castro, who said simply, “Nasty Girls v2.” But the workout was not announced until days later.

It was first posted on as the workout of the day for Thursday, May 1, 2014 (140501).


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Seal [Sphinx] Pose

2 Min. Double Pigeon Pose *

* Switch top leg after 1 Min.

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