Since CrossFit is a strength conditioning program, there are a number of workouts you may perform to enhance your strength. What follows is a handful of simple workouts that are renowned in the world of CrossFit as the Nasty Girls Workout that will help you achieve your fitness goals.
Below is presented a synopsis of what exactly the Nasty Girls Workout is and a short history of the people who came to be known as the “Nasty Girls.”
Nasty Girls Workout
“Nasty Girls” is nothing but a certain taste considered by CrossFit that includes a number of CrossFit WODS. CrossFit employs standard WODs as measurements and tests to observe how much you’ve advanced in the particular game. If there is improvement in your benchmarks then you are building up athletically and at the same time getting more fit.
On December 4, 2005, which was a Sunday, “Nasty Girls” was introduced by the CrossFit team as its personal, unconnected yardstick drill, and Nicole, Eva, and Annie were honored as “The Original Nasty Girls.” These girls from CrossFit are in possession of WODs that are named after them.
The “Nasty Girl” benchmark WOD consists of the following drills that should be practiced for 3 rounds:
- Muscle-ups – 7
- Air Squats – 50
- Hang power cleans (135 or 95 lbs) – 10
If you don’t have rings to do muscle-ups or if you cannot perform the movement, you may use a 3:1 substitute of pull-ups and dips. That is 3 pull-ups and 3 dips per muscle-up.
Nasty Girls WOD
Check out this short video below:
Why Use the Nasty Girls WOD Regularly?
An easy way to check and see if you’re improving your fitness level is to time yourself doing a workout like this nasty girls one. Perhaps it took you 15 minutes six months ago. If you’ve been consistently working out and training since then, your time should decrease.
If you’re training to get into the police, firefighting force, or military, it can be a nice way to push yourself to the next level. Do this routine once a month, on the last day of the month to measure your progress.
If you haven’t been training, you can do a WOD like this one to see just how much fitness you’ve lost and how hard you’ll have to work to get back to your old form.
A Short History of the Nasty Girls
In the present day, the director of Training and Certification Department of CrossFit is Nicole Carroll. She had been an assistant to Dave Castro and thus reached the current position today as the Games WODs’ programmer.
Eva T’s story was a bit different than the rest. She had been a double Olympic Athlete compelled to withdraw owing to injuries that were career destroying. After that she happened to come across Greg Glassman during a spin class. She soon became a special client and eventually turned out to be a “Nasty Girl.”
Finally, let’s talk about Annie, who was the exemplary and original “Nasty Girl.” Annie happened to be the pint-size lady who constantly impressed others with her feats of endurance and strength. The CrossFit workout “Annie” was named after her.
This includes 50-40-30-20-10 rep rounds of the following:
These are in short some of the top CrossFit “Nasty Girls” workouts that you may perform alone or with your gym mates or family or friends who are into CrossFit. We hope that these inspiring women of CrossFit will challenge you to bigger and better things in the future.
Ben Smith Doing the Nasty Girl’s WOD
What about the Nasty Girls V2 WOD?
Check out this new nasty girls workout that you can try:
3 Rounds for Time
- 50 Pistols (alternating legs)
- 7 Muscle-Ups
- 10 Hang Power Cleans (175/125 pounds)
Brooke Wells and Jared Stevens Doing the Nasty Girls V2 Workout
What Do You Think about Nasty Girls CrossFit Workouts?
What do you think about the Nasty Girl WOD? Leave a comment below and let us know what you think.
Or, have you done this workout and would like to share your best time with us? We’d love to hear about it.
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