Spark CrossFit – CrossFit

View Public Whiteboard

“Speed is useful only if you are running in the right direction.” – Joel Barker

Class WOD

Jog/Spider/squat Warm Up (No Measure)

200 Meter Jog


10 Air Squats

10 Spidermans down

5 Inch worms back

8 Air Squats

8 Spidermans down

4 Inchworms back

6 Air Squats

6 Spidermans down

3 Inchworms back

4 Air Squats

4 Spidermans down

2 Inchworms back

Transition & Build Up (No Measure)

Take 6-8 minutes to build up to today’s working weight of 83% of 1RM. If you are not 100% work up to a heavy 5 for today’s workout while making technique a priority.


CLASS: Back Squat (Every 3 minutes, 5 reps for 5 sets @ 83%)

Same weight for all sets. Todays back squats will be very challenging as we are building volume with a heavy load. This should be hard But doable with good form and no misses.

CLASS: Nasty Girls (Time)

Advanced (RX+)

3 Rounds:

50 Air Squats

7 Ring Muscle-Ups

10 Hang Power Cleans (135/95)

(12:00 time cap)

Intermediate (RX)

3 Rounds:

50 Air Squats

7 Burpee C2B pullups

10 Hang Power Cleans (135/95)


3 Rounds:

30 Air Squats

7 Burpees

7 Ring Rows

10 Hang Power Cleans

*should be a light enough weight to go unbroken in sets 1-2


“Nasty Girls” is one of the most well known workouts ever. This workout is intended to be completed in 10 minutes or less. scaling for Ring Muscle-ups are listed in intermediate and scaled versions.

The weight selection for Hang Power Cleans should be something that athletes could complete 15+ repetitions without dropping when fresh. Within the workout, looking to push for 1-2 sets

EXTRA: Muscle-ups (Test Max Unbroken Set)

EXTRA: Snatch ( Every 2-3 minutes)






EXTRA: Snatch Pull (107%/3)4)