Article Benchmarks Bodyweight Clean CrossFit Inspiration Girls Gymnastics Olympic Lifting

CrossFit Nasty Girls

This was one of the first CrossFit videos I watched. This is also the original CrossFit gym in Santa Cruz. Annie, Eva and Nicole all trained here together and regularly hit main site workouts that people would copy all around the world.

Back when this was filmed around 2008 if you were close enough to an affiliate to train there with other Crossfitters you were truly blessed. So what the rest of us did was follow Every morning a workout would appear on main site then you would get yourself to your local globo gym and do it to the best of your ability and rush back and post your times on the main page comments -scrolling up and down seeing who you beat or who beat you. Just like at the gym now, I had my names to look out for, people I would do my best to beat every day. Nik ‘Alan’ Nichols from Texas and Richard Vanmeerbeek from Belgium were my main contenders and like me they posted a score every single day… apart from the rest days of course when we made our own workouts up.

Fast-forward six years from my good old days, and where
is CrossFit now? There are over 4,000 CrossFit gyms spread across the
entire world. There are now hundreds of thousands of
CrossFitters, and it seems like there are hundreds more
every single day.
I hope you enjoy the video… And yes the form’s not always great 😉
Hang Power Clean 3-3-3-3-3 – Build to a heavy 3 reps
‘Nasty Girls’
3 rounds:
50 Air Squats
7 Muscle Ups / 21 Ring Rows
10 Hang Power Cleans 60/40k
Tabata Sit ups
Benchmarks Clean Girls Olympic Lifting Squat

High hang clean

We are continuing to use the high hang clean in this cycle to drill a complete and explosive final pull and speed underneath the bar.  Today the complex is a repeat of week 1 – check your training logs to see what you are aiming for in today’s session!


Clean deadlift + 2 high hang cleans 5x(2+1)

Clean pull 3×3

Back squat 5×5

Optional conditioning

For time 50-40-30-20-10
Double unders

Squat WOD

Back Squat and Conditioning AMRAP

Lindsey back squat PR
Lindsey back squat PR

Today’s conditioning is designed to be breathy. If you find yourself breathing hard after the first round this is totally normal. I did this myself on Sunday and for the majority of the 9 minutes it was tough. If you can gut it out and keep moving it’s a great workout to help you to become comfortable with being uncomfortable. Accept that your body will be throwing messages of pain at you for 9 minutes and choose to ignore those messages and push on.

As always the reward of endorphins 10 minutes after finishing will far outweigh a bit of metcon torture.



Back Squat – 5-5-5-5-5 – Linear progression


9 minute amrap:

9 KB Swings 24/16k
9 Burpees
9 KB Swings 24/16k
9 Box Jumps 24/20″


3 x 200m Runs – rest 1 min between



Widowmaker & Nicole

Back Squat 5-5-5-20


20 min AMRAP:
Run 1 lap
Max pull ups/ring rows

Coming off the bar/rings marks the end of the set… so run again!

Score is total pull ups