Today, you get to pick your lady.
βCindyβ
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
βMaryβ
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Front Squat 1x
155-185-195f-195f hmmm My PR is 205 and I’m not sure why my Front Squat was so weak today. The only thing I can figure is that I kept my knees wide open today and they were probably almost touching when I got 205. Gotta build up to my PR with correct technique.
WOD:
First time doing “Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups (no kipping but used a 10# plate plus the ab mat)
10 One legged squats, alternating
15 Pull-ups
10 rounds + 5 HSPUs
Great job there Pat!
Great job Pat! I had your score in mind the whole time.
wu x2
Back Squat x5
85 95 100 115 130
(Only had 1 min rest between sets)
Mary
5 HSPU (strict to 25#+10# plate)
10 Pistols
15 Pullups
8 Rounds + 5 HSPU
Happy weekend:)
Steve (M/36/201)
CFWU x 2
Press (5rm)
75, 85, 95, 105, 115 (3), 120 (1) PR
Cindy (AMRAP 20) – 11R
5 pull-ups
10 push-ups
15 squats
I choose Mary! π
WU x 2
Strength: Front Squat x 3
110-120-130-140-150
WOD: Cindy AMRAP 20 minutes
5 pull ups
10 push ups
15 squats
Total: 14 rounds
CFWU x 2
Strength – Push Press x 5
90-100-110-125-140(1)
WOD – “Cindy”
5 Pullups
10 Pushups
15 Squats
11 Rounds and 6 Pushups
First day back after being sick, just happy to make it though the hour without passing out!
Good on you Jamie π
Warm Up x2
OHS x1
45-55-65-70-75-80(PR)
“Cindy”
5 Pull Ups
10 Push Ups(knees)
15 Squats
13 rounds 14 Squats
CFWU x 2
Overhead Squat
5×65
3×85
1×95
1×105
1×115
1×120
1×125 PR
WOD: “Cindy”
AMRAP in 20 min
5 pull ups
10 push ups
15 squats
12 rounds
Congrats on the OHS. Kinda jealous now π
sapristi Guy tu le fais avec les OHS π Bravo!!
WU x 2
Strength deadlift 3x
95-115-135-155-165(pr)-170(1x)
WOD “Cindy”
5 pullups (blue band)
10 pushups (knees)
15 squats
Total: 14 rounds + 4 squats
Deadlift *Deload* -> 45×10-65×5-85×5-105×5-115×5-120×5
“Cindy”
5 Pull Ups
10 Push Ups (knees)
15 Squats
15 rounds + 2 Pull Ups
wu x 2
Front Squat x1
55-65-105-125pr-145pr-165pr (heavy!)
Cindy (w yellow band for pull ups)
= 11 rounds
I thought the push ups were the hardest part. good workout! π
Wow hard work pays off your full of PRs this week ummm… Keep it up π
Push Press – 5RM
95-115-135-160
“MARY”
amrap 20 min…
5 HSPU (strict, head to floor)
10 Pistols (alternating)
15 Pull-ups
9 Rounds + 5 HSPU + 10 Pistols + 12 Pull-ups
Fun! I wanted 10 rounds but the pull-ups were getting really tough.
Man, you did awesome tonight!
Wow Jeff! You’re good!
Great job Jeff! Mary treated you well!
Jeff you’re the pistol king π
Thanks but Pat did the same # of pistols.
Oops ! Sorry Patrick I guess I was a little too quick in reading the site tonight! Pistols are hard! Good on you too π
Great job Jeff!! … so that’s 50 HSPU’s / 100 Pistols / 147 Pull-ups??? yup, impressed! (actually, impressed by all who chose “Mary”)
Thanks for the compliments everyone but Cindy wasn’t walk in the park either. Congrats to everyone for all of the hard work you did today. The gym was a mess when I got there… That’s a sign of a good WOD!
WU x 2
Back squat 1’s
115 – 135 – 165 – 190PR 190 (no shoes)
WOD Cindy
AMRAP 20 min
5 Pull Ups
10 Push Ups
15 Squats
Total 11 rnds & 8 Push Ups
Mobility + 2 rounds of 10x(burpees+ring pullups + OHS + T2B)
Front squat 3’s with 1 minute break between sets
135-185-195-205-215-225-225(2)
WOD – ‘GWEN’
15-12-9 of unbroken sets @ 135# with a 5 minute break between sets
What a grip burner. My forearms are still on fire
OHS 3RM –> 95-115-135-155-165 (PR for reps)
I am so happy about that PR because my wrist is holding really good!
”Mary”
Strict HSPU w/ mat + 45lbs plate
ring pulls
6 rds + 10 pullups (PR)
It’s been 7 months since I did any heavy shoulders exercises and those HSPU tonight didn’t hurt not even a bit. So that is an great news for me. That means I am finally back into it. π
Great to hear about your wrist getting better Pierre! Congrats on your PR’s!
Yay!!!!
WUx2
Strength – Back Squat X1
155-175×2-195-215-235-240(PR)
WOD:”Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Squats
14 rounds + 5 Pullups
Had a fun date with Cindy!
Great job evening crew and have a great weekend fella CrossFitters!
WU X2
Strength: Deadlift (x1)
85-100-115-130-140-150
WOD
5 HSPU (ab mat)
10 pistols
15 pullups (last 2 rounds switch to rings…I ripped my hands)
6R + 5 pullups
*bobo aux mains π
Prend soin de tes mains Martine! Très bon travail!
Pitcher π
Snatch practice x5
65-85-95-105-115-125×1
WOD: Mary
Jeff – 2 Pull ups. π
Great job Jeff!
CFWUx2
Strength β Front Squat X3
125-135-145-165-175
WOD:βCindyβ
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Squats
10 rounds + 7 squats
Very disappointed previous PR over a year ago was 12 rounds. I’m thinking I’d like to cough up $5 at the end of the month and do Cindy again!
WU x 2
Push Press x 3 reps.
45-50-55-65-75
WOD:βCindyβ
AMRAP in 20min of:
5 Pullups (Yellow Band)
10 Pushups
15 Squats
12 rounds + 6 squats
First time doing Cindy. With a bit of hesitation, this was the first time I did pull ups in a WOD with the yellow band. Glad I challenged myself on that, but once again, pull ups kicked my butt.
New warmup – ring pushups, chest 2 bar pull ups, wall balls and toes to bar (I actually liked the warmup, a change is always nice)
So one of my goats is rowing… and that’s what I had to do instead of one of the ladies (which I was looking foward to trying Mary!)
6 x 300m row best time 1:09.1(1st round), worse 1:18.1(5th round)
Stuck around and did a shorter version of Mary for the heck of it! 10 min amrap
5 hspu (no more room against the wall so just did it on the floor from headstand kipping up), 10 pistols (with small box and 10lb counter weight) 15 pullups
4 rounds + 5 + 10 + 5 pullups
Really liked this wod!!!
Feb 28/2011
Did CINDY as my Change-4-Change
18 rounds + 5 pull ups + 4 push ups
Push ups were tough. Wasn’t expecting this. Figured it to be the pull ups or squats that would hold me back. Need to work on this or pay attention to my strength in this respect.
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