CrossFit Benchmark WOD
- 3 Rounds For Time
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans (135/95 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.
Score is the time on the clock when the last round of the 10 Hang Power Cleans is completed.
About the wod
Background: When this “Nasty Girls” benchmark WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, Dec. 4, 2005 (051204), it wasn’t posted with a name…it was just another workout of the day. It was the video that accompanied the post that made the workout so popular.
The video featured Nicole Carroll @nicole.carroll (future CrossFit Director of Training and Certification), Annie Sakamoto @anniekimiko (future CrossFit Games competitor) and Eva Twardokens @skievat (1992 and 1994 Olympic Games slalom skiier), doing the WOD. It hooked countless men and women who now cite that video, titled “Nasty Girls,” as the reason they started doing CrossFit training.