Pick a lady

Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty.

Great article from Fletcher Fitness.

Today, you get to pick your lady.

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 Feb.4/11

The rest of the owners cheering on Brandon from CFK

99 thoughts on “Pick a lady”

      1. Cindy for me! Hands down! She is one of my favorites 🙂
        Now, just to shake the aches from the ‘twins’ by this afternoon

  1. Kevin, I woke up with a migraine. Sorry for the short notice but won’t make my 7AM. Didn’t want to call in case you weren’t coaching this AM. Thanks

  2. WUx2
    Strength: Back squat (3×10) @95#

    * 5 pull-ups
    * 10 push-ups
    * 15 air squats

    **Score: 21 rds 5 pullup 3 Pushup**

    I was projecting much much lower but once the blood was flowing I felt amazing!! Freaking love Cindy!!!!
    Great Job 6am crew!!!!

    1. I thought we were at the same pace but I now realize you were doing 2 rounds while I was completing one!!

  3. WUX2

    Strength – Deadlift X5 – lighter weights to regain full strenght

    WOD “Cindy”
    AMRAP in 20 minutes of:
    5 Pull-ups
    10 Push-ups
    15 Squats

    12 Rounds + 8 Push ups

    No PR today, was 14 and 5 pullups last time.
    Push ups are the goat. More practice for me.

    Great sweating with you 6AM Crew!

  4. wu x 2
    strength: press 3’s: 75, 70, 70, 70, 75 (2 and a half) I started too heavy
    modified Cindy: 15 min:
    5 pull-ups (thick band)
    10 push ups from knees
    15 squats

    I feel pretty good about this because

  5. …in the initiation wod I didn’t finishthe 10 minutes, I had to use rings, and I couldn’t do proper squats.
    Today I did 10 rounds plus 5 squats in 15 min. 🙂

  6. Push jerk 5x
    65-75-85-95-105(pr for reps, thanks Kevin!)

    5 Pullups (lg band)
    10 Pushups (plank….well kinda…they were ugly)
    15 squats

    Total: 10 + 8 squats

    That was a tough one for me. The pushups were hell! Last time did 14 + 4 squats and used xlg band and knee pushups.

  7. Brandon @ CrossFit Kinetics

    No better way to spend a Saturday. I think I can still hear Kevin.

    Thanks again for the Hopper guys. The new box is awesome.

  8. wu x 2
    strength – shoulder press x 3

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

    Total – 14 rounds & 10 push ups ( feb 4/11 did 16 rounds & 8 push ups but with my pull ups i used green band)

  9. WU x2
    skipped strength for mobility – very tight from Twins yesterday

    ‘Cindy’: 17 rounds + 13 squats
    i missed my PR by 2 squats! but after the past 2 days of workouts i’m very happy

    nice to meet you evan, denis and julie, and toronto chris.
    heather! well, the pictures from the newsletter don’t do you justice! you look freakin’ phenomenal!

    great work 3:15s!
    thanks Gabrielle for some strict, fair coaching! and great to see you!!!

    wish i could have stayed for the dan vs. jeff race, but heading off on vacation until next week and have to pack. yay!

    1. hehe! Good thing I didn’t race Dan… I would have been eating dust! Great score Krista!

  10. WU x 2
    Front squat 3RM (120lbs)

    Cindy with small band and knee push up after 2 rounds: 14 plus 3 squats
    very fun and sweaty!!

  11. Sorry to miss today but I need (errrr, my shoulders need a break after yesterday’s WOD). Too bad b/c “Cindy” is a benchmark WOD, I think. Change for change perhaps???

    Great results everyone! 🙂
    Some nice improvements over last time. Awesome!

  12. WU x 2

    Strength: Shoulder Press x 3


    WOD: Cindy:

    12 rounds + 8 pushups.

    No PR, last time I did 14 rounds even. I really focused on making sure my chest made contact with the floor with every push up which probably slowed me down. I am happy with my result regardless. I was sweating up a storm which always makes me happy.

    Great tenacity today Heather! It was inspiring watching you push yourself through your pushups!

    Great work 3:15 p.m crew!

    Awesome coaching today Gabrielle! You were watching our technique like a hawk which made us work that much harder…smiles..

    1. Well done Corinna! Its important to focus on form. Smart girl. Far too often we give the ‘clock’ more credit than it is worth.

      1. Thanks Lora! Kudos to you for giving your shoulders a break. You’ll do great when you complete this WOD in the future!

  13. WU x 2

    Strength: Push Jerk x 1
    (45) – 65-80-95-105-110 Worked on mechanics and it really helped. Thanks Gabrielle

    5 pull ups (green/red band)
    10 push ups (toes)
    15 squats

    8 rounds + 5 push ups

    Last time “big blue band” and push ups from knees for 11 + 4 pull ups; still worth it from the toes!

    Corinna – thanks sooo much. I could hear you and it meant tons!

  14. Strength x10
    Back Squat 95,115,125,135# ran out of time

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

    16 + 3 pushups

    1. Strong performance today Rob. You’ve come a long way ever since you started CF. Keep up the good work.

  15. OHS x3
    45-95-115-135-155 Miscalculated, should have tried 165.

    WOD: Cindy

    23 + 3 Push ups

    I did Mary last time, so I thought I’d try Cindy to see how I’ve improved.

    Great job today everyone, another tough WOD done.

    1. That’s Fucking incredible Dan!
      You’re a fricken monster!
      Hats off to you man. I think you might need to go head to head with Kevin on this one next time. That would be a face off for the ages.

  16. WU x2

    Front Squat x1

    AMRAP in 20 min
    5 Pull Ups
    10 Push Ups
    15 Squats

    12 rounds + 6 push ups

  17. CFWU x 1
    500m row
    Push press 5’s
    Cindy -> 14 + 5 pullups
    Nice long WOD. Good job 5:30 crew

  18. “Cindy” —> 17 Rounds + 2 push-ups (PR)

    I’m loving the long WODs this week! Nice work 5:30 and 6:30 crews!

  19. WU x2
    Shoulder press 5’s


    9+10 Pushups

    Need to work on the those pushups…

    Great Job 3:15 Crew !

  20. Good work Denis. Your push ups were awesome. I could hear the sound of your chest hitting the floor each time…smiles…

  21. CFWU x 2

    Strength x 5
    Shoulder Press 75-85-95-105-115


    Complete as many rounds in 20 minutes as you can of:

    5 Pull-ups
    10 Push-ups
    15 Squats

    13 + 8 squats PR 🙂 Jeff I was trying to keep pace with you, but you were just too fast. Push ups were a bitch! Great job Ron, your OHS will come and congrats on the kipping pull up!

    Previous PR 12 rounds.

  22. WU x 2
    Strength = Cleans x 3

    WOD: Cindy (man she was a popular lady today!)

    AMRAP in 20 min of:

    5 Pull-ups
    10 Push-ups
    15 Squats

    Total = 14rds + 13 squats.

    Geeeeeze did I ever want 15 rds. I finally hit the wall on the push ups in rd 14 and just couldn’t seem to squat fast enough to beat the clock. My first time with Cindy. Once I firmly got it in my head that it was not a sprint but a marathon I settled in pretty well. Looking forward to improving next time I cross paths with this lil lady.

    Great work 6:30 crew! Ron, congrats on your kipping pull up PR!

  23. Mobility
    WU x 2

    Strength: OHS #35, #45
    My first time ever and WOW it is hard when you have no shoulder flexibility haha, thanks for the tips Jeff and Marcel.

    WOD: Cindy (AMRP in 20min)
    5 Pullups (Blue band)
    10 Pushups
    15 Squats

    15 Rounds + 5 Pullups

    Got my first kip pullup, thanks for the coaching Jeff.

    Also tonight was my first evening workout and there is no difference, morning crew and evening crew are awsome.

    1. Congrats Ron! Three in a row was pretty sweet and you’ll be off the band very soon. Just keep practicing in the warm-ups. Great score on the WOD too!

  24. It was so much fun to coach and cheer my gang from the 3:15 🙂 you always give it your all and work hard at keeping good form! I’m so proud of you all!!!

  25. CFWU x 2

    Strength – Back Squat x 1

    WOD – “Cindy”
    5 Pullups
    10 Pushups
    15 Squats

    13 Rounds and 8 Pushups

  26. August 2, 2011

    Change for Change…

    AMRAP 20 minutes
    5 Handstand Pushups (all strict)
    10 Pistols (alternating)
    15 Pullups

    11 Rounds + 5 HSPU + 6 pistols (PR)

    Did 9 rounds + 12 pullups on Feb 4th. PR of 44 reps.

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