Hello lovely lady
March 2, 2010
**Books are in**
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Categories: WOD's
CrossFit Moncton
The Sport of Fitness
warm up
that means break on presses)
Strength- 1 handed push jerk 3-3-3
45-50-55 and some handstand push ups (left hand is killin me
WOD- CINDY
amrap in 20 min of
5 pullups
10 push ups
15 squats
22 + 5 pullups PR! by 2 whole rounds
That’s a wicked PR buddy congrats! I’m hoping I can break the 20 mark on this one…Push ups are one of my tougher movements once I hit a certain point.
thanks man, yeah push ups are the only things that were broken near the end, It didn’t feel like a PR I was sure I had less then 20 (kev was counting my rounds on the board though) ah well! Ill take it haha
Wow, that’s amazing Ed.
Thanks heather
Strength – Shoulder Press
2×3 with 80lb then Kevin suggested I try this…. 5xmax rep at 70% (65lb)
12-9-7-7-7 Shoulders and triceps were dead after that… so much for the pushups in the workout hehe!
Cindy
16+5pullups+10pushups=8squats (PR by 8 squats!)
Interesting. I can see how that would make one progress though.
Awesome PR Sonia!!
This is a great idea for the shoulder press…if you think about it you releasing way more power in that way…and working harder!!
warm up
Overhead Squat 1-1-1-1-1
95-135-155-165-175(PR)
“cindy”
11 rounds 5 Pull Ups 5 Push Ups
1 round more then last time except last time i used the yellow band for pull ups today i was bandless. Great job this morning Ed and Sonia.
That’s an amazing PR Lance! To go from the yellow band to no band and still make a full round PR is pretty impressive!
CFWU x2 +37 Burpees
Push Press x1
135-145-155-165(PR)-175(PR) 175 wasn’t pretty, but I got it up.
Cindy 16 rounds + 5 pull ups.
Push ups were the hardest like everyone says, but I also need to work on the fast squats like Gillyon’s got.
AMRAP 20min with 20# weight vest:
5 KBS (53#)
10 Situps
15 Squats
Got 9 rounds in 10 minutes. Had to stop because my F*%$’ing back acted up again.
wupx2
strength x5 deadlift
85-95-115-125-140
Cindy amrap in 20 min
5 pull ups (red)
10 push ups(knees)
15 squats
12+2 squats pr by 2
And yes those pushups sucked!!
Kev,
I am on the road tomorrow so please cancel my 5:30 for Wed. It won’t let me do it from here.
Thx,
Kelly
CW x 2 (with entire set of ring dips without the band..yippeee)
Clean (full squat) and Jerk 45-65-85-95-95
WOD: Cindy
17 rounds + 13 squats (PR by 1 pushup and 13 squats)
Great job everyone!
Thanks Dan for the words of encouragement during the WOD…it really helped!
Deadlift 1 reps: 135-155-175-195-205PR-210 (started to lift it, but the form was so bad that I decide to drop it)
Happy birthday Raychell Burpees
Cindy
-5 pull up
-10 pushup
-15 squats
17 rounds+ 8 push ups (PR by 3 push up)
1 min plank
Good job everyone!!
Modified ”Cindy”
5 one arm (right one) KBS (35#)
10 situps
15 squats
The whole WOD with a 20# vest!
16+5KBS