Knock Knock! Who’s there? CINDY!

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


Suzanne wrestles with the Bear



33 thoughts on “Knock Knock! Who’s there? CINDY!”

  1. CFWU x 2

    Strength – Overhead Squat
    35-45-65-75PR-85 Failed

    WOD – “Cindy”
    5 Pullups (Green)
    10 Pushups
    15 Squats

    13 Rounds, 5 Pullups, 10 Pushups and 6 Squats

    Great job everyone, the 6am workout is a little harder than the afternoon ones.

  2. Wow am I ever weak in the morning. I love it though cause I know I’m getting good progress by working out in the morning and try new PRs in the evening later.

    Warm Up x 2

    Push Press 3-3-3-3-3

    15 rounds + 5 pull ups

  3. CFWU x2

    Strenght 3-3-3-3-3
    Back squats: 45-55-65-75-85

    WOD: Cindy
    5 pull ups (rings)
    10 sit ups (modified)
    15 squats

    13 rounds + 5 pull-ups + 8 push-ups

  4. Just wanted to say great job to Kevin and Jane. The show was awesome, lots of laughs, loved it. You guys were great!!!!!!!!!!!!

  5. In the past couple of weeks I’ve started getting questions from members on massage therapy, so I thought this article would be good for all to read. It explains the effects/benefits of massage therapy for runners (which would be the same for other physically active people)
    Another good question asked was about insurance and doctor’s referrals. We as massage therapist do not require a doctor’s referral in order to treat, but you may need one for your insurance to cover it.
    If you have any other questions please don’t hesitate to ask me:)

  6. Mike is stuck in meetings, so I won’t be able to make it at 5:30. Nobody to take care of the babes. Sorry!

  7. Did some front squats before the 4:15 crew arrived.

    195×5 (pr for reps)
    235×1 (PR!)

  8. Congrats on your PR Kevin. Don’t wreck yourself before the show. Mike would have a Hairy Tease fit.

  9. CFWU X 3(didn’t pay attention to the whiteboard…)

    Strenght 3-3-3-3-3
    Back squats: 65-85-105-125-145(PR)

    AMRP in 15 mins

    5 pullups(rings)
    10 pushups
    15 squats

    completed 5 rounds
    pushups killed me…
    ah well, will do much better next time around!!

  10. I’m in love with Cindy. 😉

    Strength: 3-3-3-3-3
    Shoulder Press: 65-85-95-105-120(PR!)

    Really happy about the shoulder press.
    Two months ago in fundamentals my max was 65# for 3 reps!

    AMRAP in 20 min of:
    5 pull-ups
    10 push-ups
    15 squats

    Did all as Rx’d.
    13 Rounds + 5 pull-ups + 10 push-ups.

    Everyone in the 5:30pm class gave it all they had! Great work!

  11. CFWUX2
    STRENGTH: Clean 3-3-3-3-3

    AMRAP in 20 mins
    5 pull ups
    10 push ups
    15 spuats

    14 rounds (Did 9 rounds when I did it in June)

  12. Did some strength while the 5:30 crew was recovering from the WOD!

    Front Squat –> 3-3-3-3-3
    135-155-175-195-205-215 (PR for reps)

    And I attached Cindy with the 6:30 crew while Rob kept track of our rounds…thanks man!

    Did 22 rounds + 6 pushups….PR by 1 full round!! Pretty happy about that! 🙂

    1. No prob Pierre… BTW you were a machine – 22 + rounds!! Awesome!! Also proved that I could count beyond 20. Ha!

  13. WU x 2

    Back Squat 5 x 3

    AMRAP in 20 mins
    5 pullups
    10 pushups
    15 squats

    20 rounds +10 squats

  14. Warm Up x2

    Overhead Squat 3-3-3-3-3

    “Cindy”: AMRAP in 20 min
    5 pull ups (green)
    10 push ups (knees)
    15 squats

    19 rounds

  15. Warm up x2
    Push jerk 3-3-3-3-3
    45-65-85-105(2)-105(f) Totally mental

    wod: Cindy
    AMRAP in 20 min of:
    5 pullup
    10 pushup
    15 squats

    17 rounds + 5 pull up + 5 pushup….5 pushup less than my PR 🙁
    I am surprise because I did the pull ups and squats unbroken and the last 4 painful rounds under 4 min. I really though I had at least 18. Ah well…I guess I need to work on those push ups I’ve been avoiding in my warmup for too long!

    Good job Elissa on Cindy as rx’d!! 🙂

  16. CW x 2
    Strength: OHS – 3/3/3/3/3 – 15/25/35/40…and I was unable to do the rest. My technique is terrible. I think I may need another video tape or a mirror to correct it. Thanks for the coaching Pierre. Sorry if I seemed stubborn with my knees.

    “Cindy”: AMRAP in 20 min
    5 pull ups
    10 push ups
    15 squats
    17 Rounds + 5 pullups + 9 pushups.
    The pullups and squats felt great…I also need to work on the pushups. :S

    Well back Dave! You did great tonight!

  17. 800M Run with 20# med – Punishment paid in full 🙂
    CFWU x 2 – Advanced
    Strength: Clean @ 3 Reps: 45/95/105/115/120
    “CINDY”: AMRAP in 20 min.:
    5 Pull-ups
    10 Push-ups
    15 Squats
    18 Rounds + 5 pull-ups. (PR) 
    Prev. was June 9/09: 7 Rounds in 10 min.

    Great work 530 crew… heck great work all crews… I was late for the 415, so I watched them and had a date with the Med ball – Trained at 530 and then stuck around to help out with the 630 class… great seeing everyone.

    Welcome back Dave and good to see you on board Jeremy!!

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