Every year we re-test some of the most famous and recognizable benchmark WODs in CrossFit, and Wednesday is one of those classic test days.  If you've done the workout "Nasty Girls" at Arena Ready before then you've likely heard me talking about the old-school video of the WOD, featuring some of CrossFit's original fire-breathing females.  For some (like Coach Alyssa) this video was one of their first exposures to CrossFit, and it may have been a catalyst in starting their CrossFit training journey.

It's amazing to see how far things have come since the time of this video (I believe it was shot in the mid or late 2000s) - our understanding of the movements, technique considerations, ideas of what is humanly possible, etc. have all evolved.  But even after all these years, a couple of things still remain... this workout is nasty, and these women are still super badass.  

WOD for 06-08-16:

2 Hang Power Clans + 1 Hang Squat Clean:

5 Sets of (2+1)

Climbing

 

-then-

 

"Nasty Girls"

3 Rounds for Time:

50 Air Squats

7 Muscle-ups

 10 Hang Power Cleans @ 135/95 lbs

 

(Compare to 04-26-15, 08-07-14, and 11-19-13)