Pick a lady

The annual Beach WOD is coming up on Aug.11th. Click on the link above for all the details! Sign up on the whiteboard if you plan on going.

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


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.

Compare to July 27/11

Our first Prep Course graduating class! Congrats!
Expect to see a lot of new faces in the regular classes.

68 thoughts on “Pick a lady”

  1. Congratulations to all the Prep Team members! Great job on a huge undertaking. Hope to meet each of you in the gym!

  2. I saw the prep member’s numbers at the gym this morning and was blown away. Crazy PRs. Look forward to seeing you at the gym.

    Front squat (5) 45-80-85-95-105

    Cindy rx’d – 15 rounds + 5 pushups.
    Did this one a long time ago before pushups were chest to floor and hand release and had 17 and 13 squats….so no PR.

    1. That is a great score Glillyon! You should be real proud of yourself. You look absolutely amazing. Who would ever guess that you gave birth just over 7- 8 months ago? Be gentle on yourself….smiles…

  3. Power clean + Clean + Jerk (1+1+1)
    95 105 105 110
    Snatch push press + Pause OHS (5+1)
    85 85 85

    8 Rounds + 6 pistols

    Congrats to all our prep course peeps! Look forward to seeing some of you in our regular classes and seeing your continued progress!

  4. WU x 1
    400m run
    Strength: practice muscle up transitions, ring dips, and chest to rings pullups.

    WOD: “Cindy” RX’d
    5 pullups
    10 pushups
    15 squats

    Score: 13 rounds

    Going to try “Mary” at 6:30.

  5. Congratulations to the Prep Class! Im sure all of you will enjoy the benefits of Crossfit and never look back! See you in WODs soon!

  6. Congrats to the Monday and Wednedsay night prep course group. Hope to see you as full time members at CFM!

    WOD: Cindy

    15 rounds + 2 pullups

    Real happy with this score considering I am usually turning over for my second nap at this time of the morning!

    Nice work 7:00 a.m. crew!

    1. Awesome score, Corinna! I don’t know how you find the energy in the morning…it’s all I can do to roll over and hit the snooze button. LOL

  7. WU x 1
    400m run
    Strength OHS x 5
    90-95-100-105-110 (PR#10)
    WOD: Cindy
    14 rounds + 10 Squats.

    I new push ups would slow me down, but was really happy with my air squats. Its all in the hips;)

    Awesome #s prep class. There is plenty more PRs where that came from, hope to see you guys in a class soon.

  8. WU X 1
    500m Row
    Dead Lift X 5
    WOD “Cindy”
    5 Pull Ups
    10 Push Ups
    15 Squats

    12 Rounds
    First WoD with small band….pretty exciting

  9. Weighted Lunges x12

    Modified for one handed me

    AMRAP in 10min
    5 one arm jumping pullups
    10 one arm DB bench press (35#)
    15 squats

    8 rounds + 5 pullups

    1. That looks interesting…

      How did you do the weighted lunges? Barbell racked behind your neck?

  10. Congrats to the first Prep Course Peeps! You guys did awesome! It has been great seeing you all progress over the last 6 weeks. I look forward to seeing your smiling faces in regular classes at the gym. You’re more than ready!

  11. Welcome new members!
    DeadLift X 5 to 230 (these felt great)

    Wod Cindy Rx
    17rds 5 push ups
    In feb 2012, I was 12 rds and I think in May I was about 13rds
    woo hoo for a 4rd PR

  12. Mob 
    Wux1.  Run 400 m
    Strength.  Shoulder press x1
    85 105 110 110 111

    5pull ups
    10push ups
    15 squats
    11rounds and 0 squats

    Rob Brydges

  13. Strength cleans x 5

    WOD Cindy

    15 rounds + 6 pushups

    First time doing this one, I really liked it! Pullups used to be a big goat for me, love them now.

  14. Nice work prep course.. And welcome aboard, looking forward to working out with all of you!!

  15. WU x 1
    400m run
    Strength: Push Press/Push Jerk It was supposed to be Push Press, but, Kevin informed me I was doing an excellent push Jerk. Anyway, we fixed that on the 3rd set so I did 3 sets of push jerks followed by three sets of push press.

    115, 125, 135, 135, 145, 155

    WOD: “Cindy” RX’d
    5 pullups
    10 pushups
    15 squats

    Score: 13 rounds plus 5 pull ups.

    1. Haha…I used to have the opposite problem: my push jerks always ended up being push presses.

      Great job on the WOD.

  16. WU X 1
    400m run

    Strength – Shoulder Press X 5


    WOD – “Cindy” – Scaled

    5 Ring Rows
    10 Pushups
    15 Squats

    Total – 13 Rounds and 8 Pushups

  17. mobility
    wu x 1
    400m Run
    strength – Push Press x 5
    95, 115, 125, 135, 145×3

    WOD: “Cindy” RX’d
    5 pullups
    10 pushups
    15 squats

    Score: 16 rounds (PR 1 round & 15 squats from July 27/11)

  18. mobility
    wu x 1 added 10 Push Press, Shoulder Press (45#)
    400m Run
    strength – Dead lifts x 5
    not happening this morning form was really bad rounded shoulder & back drop the weight work with 65#

    WOD: “Cindy” 20 minutes
    5 Pull ups (blue & small purple bands)
    10 push ups (blue band)
    15 squats

    Score: 15 rounds & 3 Pull ups (First time doing Cindy liked it and my pull ups are back to normal after hurting my left arm over a month and a half ago)

  19. Mob
    Wux1. Run 400 m

    Strength. Cleans x 5 95-105-115-125-140

    5 pull ups
    10 push ups
    15 squats
    14 Rounds 3 pullups

  20. mob, wux1, 400m run
    strength: push jerks x5 105,110,115, 120, 125 PR
    11 rounds + 5 push ups.
    push ups slowed me down a lot, but first full WOD with skinny band so very happy with that. good job everyone.

  21. WU x 1
    400 m run

    5 pull ups (green band)
    10 push ups (purple band)
    15 squats

    =14 rds!!

    Is a killer but I like it!! Good job 6am!!!

  22. Hey!
    The beach WOD sounds FUN !!
    Is there people who brings kids and hubby there? 😀

  23. mobility
    wu x 1
    500m row: 2:11.5
    back squat 5rm to #120

    WOD scaled with small band and knee push ups after 2nd round
    18 rounds + 5 pullups

    (got 14 rounds + 3 squats in July 2011 with same scale… pretty happy with new pr… hopefully next time will be Rx)

    welcome to all the new blood!

  24. No strength

    WOD RX’d: 9 rounds + 6 pushups.

    Wow I was discouraged with the pushups..I think I was doing them one at a time after the 3rd round?! Glad to have finally done this one though, I liked it!

    Nice to have you back Jay!! 😀

    Really excited for the prep class folks, can’t wait to have them in our classes!

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro