Cindy

2
Jan

Cindy

Today is Change for Change. Bring in $5 to switch up your workout.Β 

Skill of the Week – Rope Climbs

Member Challenge – Max Box Jumps in 60 sec (24/20″)

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to July 19/12

 

104 Responses

  1. Leesa

    Mob
    WUx2
    Strenght-OHS 15-20-25-30-35

    Change for Change to Dec 17
    100 Hang Power Cleans (35#)
    20 HSPU
    100 Bar Hops…I still HATE you πŸ™‚

    Time:9:17 Pr of 39 Sec I’ll Take it

    Thanks Coach Patrick

  2. Josh

    Wu x 2
    Back Squat x 5
    135-155-185-205-215
    Change for Change
    Intro WoD
    5pushups
    10 sit-ups
    15 squats
    10 Rnds 4 sit ups. Did this one last May but screwed up and was only doing 10 squats per round. Score was 11 Rnds 10 sit ups. Given the fact I did all the squats this time I think it’s a PR. Good work out!!

  3. WU x 1
    2 min skipping

    Strenght: Snatch to 135
    Failed 2 times on the final round but still managed to do 5 of them. Need to work on getting lower when I catch it.

    WOD: “Cindy”

    13 rounds + 3 pushups RX’d

    did 13 flat last time. I call it a PR for doing it a little better after the hell I put my body through the last week. πŸ™‚

  4. Blake

    WU x 2

    Squat Snatch x 5
    55-75-85-95-95
    Have to make sure toes don’t point too far out in the squat.

    WOD: “Cindy”
    AMRAP in 20 min
    — 5Pullups
    –10 Pushups
    –15 Squats

    17 rounds + 2 pushups

    Not sure when I did Cindy last (if ever) but I think this is definitely a PR for me!

  5. Caleb Richard

    Mob
    WUx2
    Strength – Push Jerk
    65-85-85-85-85 for technique
    WOD Cindy
    Amrap 20min
    5 Pullups
    10 pushups
    15 Squats

    9 rounds + 5 pullups

  6. Rob Brock

    WU x 2

    Overhead Squat x 5
    65 – 75 – 90 – 105 – 115
    Balance was better — focused on squeezing shoulders

    WOD: β€œCindy”
    AMRAP in 20 min
    – 5Pullups
    –10 Pushups
    –15 Squats

    14 rounds + 2 pull ups

  7. Michelle

    Mob
    WUx2
    Strength – Front squat x 5 85-95-105-110

    WOD Cindy
    Amrap 20min
    5 Pullups (Blue band for 9 rounds; blue + skinny for round 10 & 11)
    10 pushups
    15 Squats

    11 rounds + 4 pullups

    First time meeting Cindy; she’s kind of bitchy!

  8. Melissa H

    Mob
    WU x 2
    Strength: Cleans x 5
    35-40-45-50-55

    WOD Cindy
    AMRAP 20 mins
    5 pull-ups (black band)
    10 pushups (knees)
    15 squats

    Score: 11 rounds + 6 pushups

  9. Maria

    Strength Shoulder Press x 3
    45-55-65-75-80 (PR for reps)

    WOD: β€œCindy”
    AMRAP in 20 min
    – 5Pullups
    –10 Pushups
    –15 Squats

    16 rounds + 3 pullups

    Got 15 rounds + 6 pushups last time, I’m very happy with that!

  10. Chantal Guerette

    Mobility
    WU x 2

    Strength : Back Squat
    5 x 65-75-85-95-100

    WOD “Cindy”
    AMRAP in 20 minutes
    – 5 pullups
    – 10 pushups
    – 15 squats
    Total : 16 rounds even

    It felt good to be back after a week and a half off !!! Good job everybody πŸ™‚

    1. Chantal Guerette

      Forgot to add that I used the blue band and I did knees pushups… Doesn’t sound so good anymore heh ! Hahaha still happy with my score πŸ˜›

  11. Denis

    push press

    95, 105,115, 125 and 135 X 5 keeping weights down until I get the form right

    WOD Cindy

    10 rounds + 3 pull ups (green band)

    1. Lora

      Love to see people focusing on form and keeping the weights lower to “get it right”. Easier said than done, but oh so worth it!

  12. Shawn Johnson

    WU x 2

    Push Press x 5
    95 – 105 – 115 – 125 – 130

    WOD: β€œCindy”
    AMRAP in 20 min
    – 5 Pullups (Used thicker purple band after round 3)
    –10 Pushups
    –15 Squats

    12 rounds + 3 push ups

  13. Lance

    Mobility
    WUx1

    Filthy 50s

    50 Box Jumps 24 inch
    50 Jumping Pullups
    50 Kettlebell Swings #35
    50 Walking Lunges
    50 Knees to Elbows
    50 Push Press #45
    50 Good Mornings
    50 Wall Balls
    50 Burpees
    50 Double Unders

    Time 14:08

    First time doing this one very happy with sub 25mins.

    1. jeff

      Sub 25? hell thats sub 15 my friend!! I believe maybe a world record for filthy, or maybe just a typo? lol.. know you said 24:08 at the gym.. still an amazing time on that wod buddy!

  14. Eric N.

    Mobility
    WU x2

    Strength: Back-squats x5
    120-135-145-155-165 (PR for Reps – Nice sharing the bar with you Evan!)

    WOD: “Cindy” as Rx

    18 Rounds + 5 Pull Ups.

    Finally get to take a crack at Cindy. Good times.
    Well done Amanda and Tara!

  15. Crystal

    Mobility
    WU X 2
    Strength Front Squats

    WOD: Cindy 15mins as per Coach Kevin*

    8 rounds and 9 Push Ups

    CF Makes me happy happy!

  16. Heather S

    Nooner
    MOB
    WU x 2

    Strength: SHoulder press 5’s
    40-45-50-55-60 (reduced weight since first regular strength since end of Nov)

    Change for Change (Dec 16)
    3 mins burpess
    3 mins rowing (for calories)

    Total: 86 (43 + 43)

    This one really leaves you gasping!!

  17. Frank

    WU x 2

    front squats x 5
    155-185-205-230-255(4) PR for reps

    WOD: β€œCindy”
    AMRAP in 20 min
    – 5Pullups
    –10 Pushups
    –15 Squats

    12 rounds + 2 pushups
    First time doing Cindy πŸ™‚

  18. Mobility
    WU x 2

    Strength: Front Squats @ 5 x 20-25-30-35-40

    WOD: Cindy, Scale 1 (10 mins).

    Bless your hearts for providing scaling options, by the way! Truly!

    SCORE: 4 Rounds, exactly.

  19. jeff

    mob
    2xWU

    no strength as I opted for some lacrosse ball and band style love.. yesterday was first wod in 14 days so strangely enough I was pretty sore today! lol..

    Wod Cindy Rx
    14 rounds + 5 pullups..

    great race CC, you are gonna be wicked on this girl when you nail down the pullups my friend.

    The highlight on this wod for me was in the 11th round removing my knee braces and completing the last three rounds (albeit in a slow and controlled manner) with the knees feeling great. Dr saying to slowly remove the “crutch” or I’ll never get off em.. baby steps.

    1. Corinna

      Happy to hear that the knees are doing well Jeff…smiles..So nice seeing you at the gym. Hope you are feeling better soon!

  20. Steph L

    Mobility
    WUx2

    Strength : Push Jerk

    50×5
    55×5
    60×5
    65×5
    70×5 (PR)

    WOD:

    Change for Change (Dec 11th)

    3 Rounds @ 35

    7 FLoor Press
    14 Push Press
    21 Back Squats

    Time: 5:04 (55 Sec PR On Dec 11th I did 6:59) I am very happy with that!

    Cash Out 2 Rope Climbs

  21. Melanie B.

    Mobility
    WUx2
    Strength: overhead squats with the 15 pound bar…I think these are slowly getting better πŸ™‚

    Wod: Cindy

    5 pullups
    10 push ups
    15 squats

    Score: 9 rounds and 10 push ups.

    Not bad after a two week break! , I’m happy with this score πŸ™‚
    Great job everyone!!

  22. Corinna

    WU x 2

    WOD: Change for Change

    Detox @ RX

    5 power cleans 65lbs
    10 thrusters 65 lbs
    15 bar hops

    10 rounds + 2 power cleans

    Last year: 8 rounds

    2 rounds + 2 power cleans PR

    This WOD although difficult did not destroy me as much as it did last year! Thank goodness!

    Thanks for the great chat tonight Christine! We talked for almost 2 hours….crazy! I need a bath now to thaw out!!!! lol!

  23. Sarah

    WU X 2
    Mobility
    Stretching no strength

    Change for change

    Intro WOD – 10 min AMRAP
    5 pushups
    10 situps
    15 squats

    Total: 9 rounds + 10 situps

  24. Gabriel

    WUx2

    Strength – Good Mornings X5
    95-115-135-155-175-185

    3 x 1min GHD planks

    WOD “Cindy” Rx’d

    14 rounds + 4 push ups

    PR of 4 reps from Feb 4th 2011

    Great job 6:45 crew!

  25. Chris

    WOD: β€œCindy”
    AMRAP in 20 min
    – 5Pullups
    –10 Pushups
    –15 Squats

    Total: 14 rounds even

    Great job Jeff, Shane, Jason!

    Marie – Noelle – way to kill that one!

  26. Amanda

    Strength: push presses
    5x 65-70-80-85-90

    WOD RX’d: 11 rounds + 9 pushups

    Really happy with that, had 9 rounds + 3 pushups in July.

    Thanks for the push, Eric

  27. Marie-No

    Hooky loom at then crazy times! Way to get right back into it CF Moncton!!!

    Mobility – WU x2 ( substituted pull ups for dips and v sits for k2e)

    First date with Cindy… (Rx’ed) 18 rds completed and 2 squats! Thanks boys for letting me into your corner and for sharing the bar with me!!!

    Way to start the new year guys!!! Golf claps for everyone!

    1. Lora

      WICKED SCORE!!! You’re a machine! Love it! Only wish I had been there to see it!

      And I know I’m not the only one wondering, but “hooky loom”….what the hell is that? Fill me in…. LOL (auto correct?)

  28. Jason Gagnon

    Mobility
    Wu x2
    Strength : cleans
    95,105,115,125,135 x 5

    WOD “Cindy”
    AMRAP in 20 Min

    5 pullips
    10 pushups
    15 squats

    score: 15 Rounds +4 Pullups RX

  29. Tara R

    Mob
    Wux2
    Strength: push press
    35-40-45-50-55

    Wod: Cindy
    5 pullups (ring rows)
    10 pushups
    15 squats
    10 rounds +3 pushups
    Killed my arms for days 1st one back since Xmas πŸ˜‰

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