Sweet. One of my favorites.

light weight!

3x Cindy, pretty cool.

Took a week off from training. Took my boy walking in the Scottish mountains. Came back to training on Monday and was dreading it. Felt tired and lethargic, probably all that bad food in my system. Decided to do the CFT on Tuesday trained with some one younger and stronger than me. Got a new PR by 20 kg! Crossfit is the business.
M A/42 70kg

Sweet, Cindy on Juice. lol..

Cindy From HELL!!!!
3..2..1..>
"Well, is it like Fran-suck, FGB-suck or Cindy Suck?" ~ Marshall Tucker, CrossFit Athens

Love the video. "I'm doing a film!"

I thought Cindy was bad, for someone getting over stomach flu this is going to suck. OK enough whining 3-2-1 go...

Ahhh! Ive been refreshing for 30 mins to be the first comment and just as it came up... BOOM! Pop up froze up my PC! Oh well, looks like Wednesdays going to be a rough day...

Yes, Cindy(x3), very cool.

I put together some footage from the CFT at the East Coast Challenge, check it out.

should be good fun tomorrow!

Very exciting!!

Congrats Laguna Beach!

Anyone else feel like they are the only Crosfitter in the world without their own affiliate facility?

If so, let's start one...
CrossfitBrazil
(people are hot there)

See you tomorrow Cindy, I'll pick you up at 6

Should i expect to get 1/3 of my normal cindy during this WOD?

This is awesome. My favorite WOD... three times in a row. When I first did "Cindy" a couple of months ago, I only finished 9 rounds. More recently, I finished 20 rounds in the 20 minutes. It's crazy to think that I've almost DOUBLED my productivity in a couple of months.
Aiming for over 7 rounds... Bring it!

Oddly enough I decided not to do Tuesdays WOD cause I'm new to Crossfit and didn't feel comfortable doing it, instead I did Cindy + 1.2 mile run. Looks like Wednesday is gonna be deja vu lol.

Somehow I don't think this will work out to be one third of my Cindy rounds...

Blew out my back big time when doing heavy deads less than 2 weeks ago. (Overtraining). My wife had to drag me to the hospital because I couldn't move. I recovered extremely fast and started doing crossfit again today. I took my time to get back into it as to not re injure the area. I attribute my quick recovery to the crossfit workouts! It's AWESOME!

lol at the juicing comment!

Wow, triple cindy, sweet.

God I love this stuff just started and already I am looking forward to the next days distruction... Bring it on CINDY

Jason Ackerman, that albany crossfit video from the east conference was awesome, congrats on a good turn out, looked like fun.

Heavy Cindy. I'm excited for tomorrow morning. To all those who tried the Crossfit WOD at the National Patrol Rifle Conference, outstanding job. I hope that you tasted the Kool-Aide. Thanks to Matt and Vinny from Motor City Crossfit for bringing the juice.

PS-
Tony Blauer is potentially the coolest human to ever exhist. I am still laughing at his response to the "known juicer" comment last week. Well played.

So this is going to be my first CF workout and guess what... I can't do pull ups. Should I do them assisted with a chair or what?

I've been sitting here since 8 o'clock (east. time) watching CrossFit videos and waiting for the WOD.

I cant wait to get this done tomorrow.

Also, anyone in the bay feel that quake just now?
So there I was, balls deep in fran. 3rd round 7th thruster...I'm shaking on the way up. I stop shaking at the top, pause, then the friggin ground starts shaking and almost lose weight.
Shaking Fran for time=4:36
Thanks to crossfit, I'm now prepared to do thrusters in an earthquake.

Dave,
If you can manage it try jumping pullups. there may be a demo for them in the exercises and demos section.
Good luck and Get Some.

Tony - bring back the designer jeans......and get off the juice (well smoothies)

When I rob people at ATMs, middle aged juicers that wear designer jeans are my #1 Targets.

They're usually good for some coin and the juice swells em up and limits functional strength.

At the bottom of my hit list, on the other hand, is Tony Blauer.

My goal is 11 rounds. Should be interesting.

Who knocked up Cindy?

Haha you're a good sport, Tony. Again, sorry for the jeans comment.

Looking forward to this one! Aloha to everyone!

Hey i saw some conversation about lacrosse on tuesdays page, and thought i would bring it back up.

Ive played for 7 years, and currently play for University of North Texas.

ive done CF for about a month and am anxious to see how it plays off next season. Have you other guys seen any direct translation into you LAX game yet?

Hey guys, I'm very new. Today's WOD was my first. I should probably look around the site more to find this answer but can someone tell me what weight I should do for the squats or where I should look. Thanks a lot!

Help out the new guy here - I can't find video demo for "Cindy". Should I assume air squats (no weight)? I might get one round of 15 pull-ups but probably toast after that - any suggestions for later rounds?

#37 I can't do pull ups and it was suggested that I do jumpping pull ups. Thanks Ruiner

can we call this "East German Cindy" after the article from Monday?

#37 partition as needed.

You are correct, this workout calls for air squats.

As for pullups, if you can no longer do the pullups, do as many kipping pullups, and then start doing jumping pullups to get to 15.

#36 Chris and # 37 Tim.
The squats, unless otherwise stated are air squats. Heels planted, hips drop below knee level if you can manage it.
As for the pullups, 15 per round is rough for a beginner or anyone with limited upperbody strength. Try to do as many as you can and then switch to jumping pullups when you can't handle any more.

The ATM video is fargin hilarious

Awesome video. Tony is the man, even without the designer jeans.

East German Cindy. I love it.

Sam (15), I'd wager a bit lower than 1/3. The bigger sets take proportionally longer (> x3), and the bigger "rest" (while doing the other exercises) doesn't give proportionally as much recovery (< x3).

If you're such a metabolic animal that the time spent in transitions is a factor, it might be faster, I guess.

Any of you 25+ Cindy folks want to weigh in?

Lol i love how tony went from a serious video to answering the accusations from last week...he shouldve looked into the camera and been like "im coming for you (name of guys who called him a gay juicer)!

Hoping for 5 complete rounds and change. My hands have been toast since starting the "butterfly kip."
Glad a rest day is coming, tomorrow is workout number 5 for me since Sunday.

Maurkov

I myself am a 30 round "Cindy"-er

I just figured i'd have enough upper body rest from the 45 squats, that massive amounts of rest wouldn't be necessary, but the following sets of squats might be a factor...

for those of you who post your stats on logsitall, you can post your 400 and 800m times under run. it comes up as 1 mile and you just put in .25 or .5 and enter your time. not nearly enough times on there.

As you may know, I've been selling MiR weight vests at a discounted price recently (info here - WFS). However, I was told my MiR today that my prices were too low (ha!) and that other sellers didn't like it. Honestly, I don't know why they can't go lower too, but that's a different story. It's been suggested that I keep my discounts below $10 or $20. Also, with the rising prices of gas, the retail prices have been creeping up too.

So, if you want to get a vest, please do so now before I have to raise my prices.

Thanks,
Patrick D.

ATTN: Anyone looking to buy a weight vest...

It seems you can't use HTML in comments, so the link I meant to include in my previous post (#50) can be found here:

http://patrickhdonnelly.blogspot.com/2008/03/discount-mir-weight-vest-sales.html

Take care,
Patrick D

Tony Blauer is awesome. I used to get dissapointed when I didnt see a WOD as the video of the day, but now when I see a Blauer vid pop up its like xmas. Rational thought meets preprogramming for action. I love it.

Thanks Tony, and I hope to see your new place next time I am up in VB.

I love the Crossfit Laguna Beach website, excellent work, I love the feel of it.

Tony B. You're the man, your pre-contact cues are the best in the business.

Keep juicing man, Jack LaLanne say its the bomb, "don't just juice, power juice" is what Jack says:

http://www.powerjuicer.com/index-deluxe.html

Have Fun, Train Hard,

Billy

I'm officially a slave to the WOD, reading it every night to decide how to incorporate it into the next day. I had never done double unders in succession until Saturday, and never done GHD situps until Sunday. My abs hurt when I stand up, which is new.

CrossFit is badass.

Tony, funny video. Great advice,'Devaluing yourself". Seriously good advice.

BTW- ATM = automated teller machine.

ATM Machine - ?

This has nothing to do with today's WOD, but what the heck, I was pretty stoked to break 3 minutes on Fran this evening.

Fran as Rx'd - 2'43" *new PR*
Previous PR - 3'04" - 12/17/07

Three years of CF WOD results all kept in journals chronicled the drop in time over the years - from 5 minutes and change in the beginning and continuous improvements to now. No doubt about it, CrossFit works!

And yes, it was all legit. 95 Lbs Thruster, below parallel to full overhead and pull ups chin over to full extension. In fact, my wife made me re-do a pull up and thruster respectively since they were pretty junky.

I program the majority of my own WOD's and use some of the benchmark girls to gauge fitness/improvements every few months. Things are right where I want them - I am looking forward to the Games!

Take care and stay fit!

1 X Cindy = met. stress/burning lungs
3 x Cindy = ?
only one way to find out: 3-2-1 go

Ian, Comment 56, 2:43 Fran wholly smokes, you are an animal!

Have Fun, Train Hard,

Billy

#53, Billy,

I much prefer the Blendtec blenders, they can blend anything!

http://www.willitblend.com/
;)

I'm really liking the variation in the WODs lately :)

#53 Billy
Did you know that Jack Lalanne's nephew, Chris Lalanne, is a CFer?

I can't wait to go home & see the video after reading the posts. My PDA sucks!

Oh, & Tony is one of the coolest, honest guys you'll meet.

Get some, Go again!

I'm here in Ft. Lewis, WA for BNCOC for the next 2 weeks. Anyone know where locals CrossFit on post?

I saw an image a few months back of Ft. Lewis CrossFitters (I'm assuming some SF guys). Any help would be appreciated.

Adam comment 61, Now that you mention it, I remember Chris blogging on CF not too long ago. I think that's very cool...

Kurt comment 59, thanks for the link, Willitblend.com , golf balls blend, who knew?

Have Fun, Train Hard,

Billy

Awesome video. Keep juicing Tony.

RV-KY comment 63, yup,

CF'ers on Ft Lewis workout at the 1st Group Compound. Ask for CSM Sherlock and tell him, Billy Adams said it was Ok for you to workout here with Duke, the short guy or Eric, the tall guy. Please email me after you work out there, I promise that you will not be disappointed.

Have Fun, Train Hard,

Billy

Alright who can answer this?:

Tony Blauer, Chuck Norris, and The Zohan get in a fight wearing designer jeans after doing "Fran", Who wins?....

Answer: Trick question you cant do thrusters wearing designer Jeans...

DUH!

#67 daled

Wrong, Tony can.

Thanks 37, 40 and 41!

#68

Well Caleb did you consider that its also a trick question because Tony Blauer and Chuck Norris are not actually real people...How could The Zohan fight make believe characters?!!

Huh...I thought so ...

Did last Tuesday's WOD tonight.

Run 1 Mile
2 minutes each of:
Row
30# Thrusters (which I had mistakenly written 60#...picked up the 60's and saie "NO WAY, these people must be superhuamn, then dropped to 45's and did a few, then said that I must be Mr. Puniverse and dropped to 30's. Checked WOD when I got home and realized my mistake...I now feel a bit better about myself.
20# Med ball cleans (only had 12#)
Double unders
Pullups

6:45 run on treadmill
156 pts

I must add that I am continually impressed by the fantastic achievements I see posted!

Great job to all!

Just finished the workout from Sunday. With the cleans and ghd sit ups.

Don't have our GHDs yet so subbed 1/2 knees to elbows, 1/2 ab mat sit ups.

RXd with 95lb Squat Cleans

11:22

I was pretty happy with this

Tomorrow I will do both the snatch workout and todays 3x Cindy!

Miranda
CrossFit 801

OK some answers to questions that haven't been asked, and some that have.

Squats - when coach says squat you do air squats. No load other than your butt and increasingly heavy legs. Get that butt at least down below your knees and then stand all the way up tall. A Dynamax ball is the standard CF butt target to ensure consistent depth but shorties might need a lower target.

Pull ups - we love em and do loads. This is a beast of a WOD if you only have a few so try jumping pull-ups or body rows. This will keep the workout rolling so you can do more press-ups and squats. By all means throw in a couple of real pull ups per round but don't spend your 20 mins staring at the damn bar.

Press-ups (or push ups for you seppo's) not much to say. Body stay's straight and arms go from totally straight to bent so your chest touches the floor and then straighten again. This gets easier and easier as the blood pools in your swollen pectorals but make the effort early on to put your chest on the floor. Half assed push ups done fast look weak.

Lastly, folks look at the CF Warm-up (it's there in the FAQ, I checked) and then look at today's WOD. They're the same right?! So yes, you can do something a little different today. Some rowing, the Coach Burgener warm-up, practice your Buddy Lee skills or just knock off the last of that espresso and press go.

Cheers, kempie

Just wanted to say that crossfit is the meanest SOB program in the world. Although my buddy and I are probably the only two people doing it South Africa - we're seeing results quicker than anyone we know. And this from a couple of guys who're in their mid-twenties, have been working out for the past 10 years and played several sports at representative levels. Crossfit makes me feel like I've never lifted a weight - but I'm seeing massive gains. We've even started our own garage gym - no doubt we'll open the first Crossfit SA - just as soon as I get certified, and affiliated.

Thanks a lot guys, the site's awesome, the community's great and the video's and journals are really informative.

I'm converted.

awesome video. NSF?! WTF?! great stuff

This looks like a good one. Cant wait.

Question for a fellow VFF owner or POSE runner: Is it common to have lower back burn when just starting out? I ran to and from the gym, less than half a mile each way, and my lower back felt like I had just done Michael. Bad form, or just part of the process?

morning everyone from TX midnight patrol!!
looks like an exciting WOD.

Tony you rock! I appreciate your videos. F%&k it, I appreciate your designer jeans too. Everyone knows the 80's are back anyway! Keep up the good work.

34/M/168
"As Rx'd":
8 Rounds

Haha. Great video!

Great video!! Dammit I want to meet you Tony!!

WoW

Never taught I'd meet Cindy on crack.....

Diggin this variation on Cindy. As far as metcon goes, this is my favorite approach, doin' it all.

28/M/168/6'4"
"As Rx'd":
4 Rounds

interesting... this wasn't really much like cindy at all, because the pacing was so different. i got 5 rds plus 38 squats. so close!

As Rx'd
7 rounds. As usual, harder than it looks.

40/m/176cm/71kg

As Rx'd

7 rounds + 15 pullups

Kipping pullups and squats to medicine ball all unbroken. Had to break pushups after the first round into 15-10-5 and 12-8-6-4 in my last round.

Anybody else feeling that these workouts are mentally very challenging, if not to say scary? You know before the start that you will suffer big time pushing through.

as rx'd 7 rounds

Cindy and her evil twin sisters. Great workout.
6 full rounds in 18:56.

5 rounds as rx'd.

m/42/5'11/19
start xfit May 09
first WOD 4 rounds as rx'd in 19:50 looking forward to repeating this down the road

33/M/188

as rx'd
7 rounds + 5 pu's

m/29/5'10"/150lbs

as rx'd

4 rds + 14 pullups

#56 ian carver

congrats on the sub 3 fran. i'm jealous.

9 rounds + 6 kipping pullups

I'm pleased I had no breaks on any of the pullup rounds; stayed strong despite the taped and gloved hands (I stupidly tore a large blister on my right hand yesterday) - adding gloves and tape made hanging onto the bar a little more challenging.

All pushups chest to deck with full elbow extension and strong plank position. All rounds broken as needed after 15 consecutive reps; I was happy that I could maintain the 15s for all rounds. The extra pushup/ring dip/HSPU work is paying off.

All squats below parallel with full hip extension. No breaks.

As my pushup endurance continues to improve, ten full rounds will be mine.

37/M/198

As Rx'd

6 rounds + 5 Pullups

47/M/200

7 rounds + 15 pull ups and 6 push ups.

Smoothies count.

"Cindy on Steroids" as the Camp Pendelton CF site says! Go get some!

"East German Cindy"

Mike-5 rounds, 15 pullups, 30 pushups, 8 squats
Drew-5 rounds, 15 pullups, 30 pushups, 9 squats
Walsh-4 rounds, 15 pullups, 30 pushups

finished right at 6...

30/m/508/205

As Rx'ed, 5 and 1/3 rounds.

6 rounds even. Getting 8 next time

age 42
bwt: 210#
5 rounds

As Rx'ed, 5 and 1/3 rounds, with a 20 lb vest.

10 rounds in 19:50
as rx'd, pushups were the weakness

Still recovering and sore from SouthEast CF Challenge.

BW 217
Fast 15 hrs
24 bl protein/18 bl carb/ 21 bl fat

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

3 rounds Rx'ed with 25 lbs vest - easy pace and good form.
Feeling good.

M/24/160

As rx'ed
5 rounds + 15 pullups

4 rds + 15 pulls + 5 push

Hilarious video. Tony Blauer rocks!

"300"

24:14

43/M/6'3"/197

Who made "Cindy" mad? I think I should be able to pull off 28 Rounds. J/k

M/41/175#/6'1.5"

WOD, as Rx'd:
5 rounds + 15 pullups, 16 pushups.

For comparison, my last Cindy a week ago was 16 rounds + 4 pullups.

M/39/185

As rx'd:

5 rds + 15 pullups + 15 pushups

I tend to hit 20+ rounds on a regular Cindy so I thought 6 rounds of Heavy Cindy were a foregone conclusion. The pushups were the weak spot. Rested too often for too long.

More better faster

Last time I did this pukie came to visit. Will he return??

Curious, but do you all do the Crossfit Warmup before a WOD like this? I already work pushups into my CFWU, so I wondered ....

As Rx'd 5 Rounds, this was pretty awesome in that terrible sort of way.

m/53/180
as RX'd
4 rounds + 15 pull ups and 30 pushups

42yo/f/155#
wu
15 pullups-red band
30 strict pushups on feet
45 med ball depth air squats
5 rounds w/ 2 sec to spare

28/M/6'2"/198

9 Pullups (with one resistance band)
12 Pushups
27 Squats

8 Rounds in 20 Min

2 rounds in 9:17

did 3 rounds of back extensions and sit ups for warm up.

Easing back into it and still have a shoulder and hamstring injury.

38/m/241

jumping pull ups

4 rounds + 15 pull ups 10 push ups

as RX'ed hard after swimming

7 rounds

Age=28
BW=185 (depending)

6 rounds as rx'd.

5 rounds + 15 pull ups + 27 pushups

5 rounds + 8 pullups.

Pull-ups major weakness - took up half the time.

hi all,
today's was really tough, i got 20 on cindy the last time we did it and 9 on mary so i thought i'd definately get 7 or 8 rounds. in hindsight i was a tad generous, i got 5 rounds plus the chins and press ups and an annoyingly close 35 squats. i was trying to do 15 butterfly kips each time, i could nail about 10 then lose rhythm. my hands hurt.

dave t, twickenham london

4 rounds, no kipping, push-ups to army standard. Rowed 4X500meters. This was a good one!

so what is more important here: doing the pushups correctly, or doing them faster? I know that by round 4 or so I will be weakest on pushups and find myself breaking them into sets of 4 or 5. Should I just blast thru by doing pushups on my knees instead?

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

Did only 10 minutes to make sure I could walk and go to my BJJ training:

2 rounds in 9 min. 30 seconds.

M/35/185

It figures that pullups would come up after doing weighted pulls with the snatch wod yesterday.

As Rx'd 6 rounds + 15 pullups and 30 pushups

Hopefully deadlifts don't come up tomorrow. I have a DL comp. on Saturday. Shooting for 395. My abs still feel like someone is holding on to the bottom of them and swinging through my legs. Guess thats a bit graphic, but they really hurt.

Sunday- ran 10k
Monday-

85# Thruster x10
50 Box jumps
85# Thruster x8
40 Box jumps
90# Thruster x 6
30 Box jumps
90# Thruster x 4
20 Box jumps
90# Thruster x2
10 Box jumps

Time: looked at timer, it never started. Arrg!

Tues- rest
Erin

25/5'9"/137

5 rounds + 15 pull-ups

I did Cindy last night (in addition to yesterday's WOD with a PVC pipe to work on form). I got 14+ rounds.

My pushups are killing me. I got through 5 sets without a break, but then end up doing broken pushup sets (5-3-2 or 5-2-2-1). The breaks can be 10-20 seconds, which eats up a lot of time. I'm most concerned with keeping my form (nose, chest, and thighs to the floor)...am I doing this right? Do I keep doing what I'm doing expecting my pushups and Cindy numbers to improve?

Lastly, should I do today's WOD or sub something else?

ok i love crossfit, and the buddy i teach with loves it to. We are converted bodybuilders, and love the results we see with crossfit, BUT wow the posts on here are so wierd. we love reading them because we make fun of them everyday! keep up with the dorky posts. haha

I too wanted to improve my pushups. I scheduled a tabatta push up session twice a month or a pushup ladder. this helped greatly. The wod question you could do todays but just do not expect numbers just relish in the struggle.

-I only thing I've ever juiced are smoothies.

haha, priceless.

Great WOD.

m/29/195

as rx'd

4 rounds + 6 pullups.

Trying to learn the kip technique through the videos, still can't do them, so I'm stuck doing dead hang.

(50lb assist on pullups)
2 rounds +15 pullups and 5 pushups

I guess I really need to start counting calories. I've been stuck at 230lbs for 5 months now. Bleh

6 rounds as RX'ed
Could have done more, if would have been for yesterday workout.

Another awesome workout. It's amazing how there is unlimited variety to true functional workouts. Also, check out the workout from navyseals.com (WOD). I'll give you a hint before you check it out, it's called Frannie.

24/m/175

As rx'd: 5 rounds... terrible

thought it would be a good idea to split my lifting schedule, crossfit in the AM, heavy lifting in the PM. Last night was my chest night so pushups hurt!

26/m/196

jumping pull ups

4 rounds

m/29/210/6´6"

As Rx´d

3 rounds
+ 15HU & 30PU

Almost 4 rounds!

Am I the tallest crossfitter out there? I saw someone claiming that title yesterday.

Petter

m/37/174/5'8"

7 rounds scaled per Brandx (Pack)

9 pull-ups
12 push-ups
27 squats

37/m/150

5 rounds plus 15 pullups and 4 pushups
Tougher than I thought it would be

CapeCodDave#116:

Answered by Kempie at #73. You will find that many of your questions will be answered long before post #116. Kempie has volunteered this month to explain each WOD and "pre-answer" some expected questions.

Thanks, Kempie!

M/42/175/70"

4-rounds 15-pull ups, 30-push ups, 20-squats
5-rounds @ 21:00

rats. I got to the gym and forgot the numbers.

I ended up 20 minutes of:

10-pullups
20-pushups
35-squats

...maybe I just "made" myself forget the real number RX

5 rounds in 20 minutes - pull-ups kill me.

started an adults gymnastics class last night - an hour of tumbling, flipping and handstand walking - not a bad addition to Crossfit training.

Wow!

Cindy on steroids!...should be interesting considering that I can effectively kip 15 PU on a regular basis although I can see having to partition them after a few rounds. I am shooting for 5-10 rounds range I really dont' know how that's going to go. I guess I'll know after 2-3 rounds...

3,2,1...GO!

m/43/175

as rx'd

6 rounds plus 5 pullups.

Went with "Cindy" the good ol' fashion way...

5 pullups
10 pushups
15 squats

12 rounds

My abs are still pissed at me for Sundays WOD. Any one else?

bw 165

5 rounds as rx'd (45 squats shy of 6 rounds)

+ 24 lb weight vest

Adam from Temple
I'm going to be visiting some friends in Manayunk this weekend and was wondering if there is a Crossfit gym that's close to get my WOD in? I would prefer not to go to the local globogym if at all possible. Thanks

hey sleeveless(#14), I feel like you do. I just got out of the army in Ft. Bragg,NC and moved to the middle of farm country in Minnesota. People around here think that you are wierd for working out, let alone crossfit. I'm with you. Brazil here I come.

Question from a Newbee:

I have been feeling a little under the weather the last 2 days, but I have still been doing the CrossFit WODs. I really want to do the WOD today but I am concerned about "overtraining" (for lack of a better word).

What is the experience of you out there? Do I do the WOD or take 1 or 2 days off to get better?

Thanks!

Anybody's abs still sore from Sunday's GHD situps? I did them on monday and am still having trouble standing up straight...make that standing up, bending over, sitting up, laying down, it all hurts!!

Did the old Cindy, with all clean pull-ups

Did 10 rounds and 10 push-ups, 15 squat and 3 pull-ups

warm up with 500 meter row
5 rds
500m row

almost puked. get some

4 rounds +15 pullups. My grip was really limiting. I've been trying to file down my calluses but they are still on the verge of ripping.

WOHOOO!!!! I just got an internship at a gym/martial arts center! I'll get access to good trainers to learn from *and* become a mean fighting machine.

I just wanted to express my thanks to Brian MacKenzie, Rookie and the folks at CrossFit North Santa Cruz for putting on the Run Technique and Endurance Certification last weekend. I have already began see vast improvemetns in my running form and I have become a much more efficient runner. Just like there is a standard form for all of the crossfit exercises, there is a standard for running and Brian MacKenzie does a wonderful job teaching that standard. I highly recommend this certification to anyone interested in improving thier running form and endurance.

5 rounds.....squats were burning baby.....23/m/6'3''/215

M/52/179
As required 9 rounds

I was very tempted to do the buttercup workout, but made myself do the extra couple of minutes for the puppy workout instead. I was able to do four rounds in fifteen minutes.

horrible showing. almost embarassed to post.

4 rounds plus all pulls and push's and 34 squats. After the time ran out I still finished the lat set of squats...so I guess 5 rounds in 20:08ish. I was not feeling it this morning and could not get going, this is when I wish i was going to an affiliate so someone could push me. Normally I have no problem pushing myself, but today was a different story.

Did snatch WOD this AM, then did the 'lift off' with another team member for the chance to compete in the .75 body weight bench press - I hit 28, he got 29 (I lost a rep by raising butt off of bench!). Plus 8 reps since I first tried it a couple weeks back.

Took silver in the NPC Olympics target shoot yesterday - good fun.

Still have dead hang pullups to go.

Taking a pass on this WOD - body is beat up in the feet, abs (from GHD extravaganza I did Monday), hamstrings, low back, tennis elbow ... time to take a bit more rest.

Paul

M/27/175

Hi guys,
I am a newbee and its just my 3rd day following the WOD, earlier i have been doing weight training (with heavy weights) and cardio ( running for 1/2hr or 1 hr before weight training). Can any one please suggest me if its sufficient to follow only WOD and do nothing else, i think i still have some energy left after the WOD.
Thanks in advance.
Hoshi

Rx 5 rounds in 19:23. I was slapping my thighs to try and numb them during the last set of squats. lol! Already was in the mid 80's here in S.C. at 10am. Semper Fi

31/M/170

5 ROUNDS PLUS 15PUS AND 30 PUS.

WANTED TO GET 6 ROUNDS BUT RESTED 2 MUCH BETWEEN EXERCISES. NEXT TIME..

23m/160/66"

As Rx'd:

6 Rounds + 15 pullups +16 pushups

I was able to burn through pullups and squats each round....
...pushups on the other hand...they were performed to military standard, but I had to partition into sets of 15 by round 3 and at the end of round 5 i was struggling to get 5-7 at a time.

Enjoyed the pain!

Band assisted pull ups and knee push ups
4 rounds

31/m/190

as rx'd

6 Rounds + 15 pullups + 16 pushups

Awesome workout. Pushups were the sticking point for me.

As RX'd: 7 rounds plus 9 pullups. Wow

WOD near killed me or at least felt like it.

completed 5 rounds just

Pull Ups Kipping technique is coming along but still needs more work. Had to revert to a few jumping pull ups on each set.

Push Ups - did these on two benches parallel to each other rather than on the floor.

Coach Blauer another cool video. Is the elevator one next?

Neil

Neil

hey got a tech question for someone. i want to get the WOD sent in a text to my cell phone. i can't figure out how to do it. i get it emailed to me but i need it sent to my phone. if you know how please send me an email. thank you

completed 9 rounds and have the blisters to prove it!!!

6 rnds. in 20:30 was short 15 squats to finish in 20 min.

4 rounds +
15 pull-ups
30 push-ups
5 squats

All pull-ups unbroken. Squats to 10" med ball. Push-ups slowed me down.

WU- 3x's 15 sit ups, supermans, samson's

WOD- 2 rounds + 13 pu's
Richard moved the pull up bar and it's harder! Pu's took me forever!
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/26/74kg

6 rounds and 15 pull ups.

bit of a layoff for the past while but back stronger now. good summer of training ahead!!

WU .5 mi. walk on treadmill
WOD
6 rds plus 7 PU

WU .5 mi. walk on treadmill
WOD
6 rds plus 7 Pull Ups

F/39/121

3 rounds with some of the pull ups assisted. I did Cindy on Sunday and lunges, hang cleans and squats yesterday...bad idea!!

as rx'd:

7 rounds + 15 pull ups + 30 push ups + 20 squats

(25 squats shy of 8 rounds)

all pull ups unbroken

Awesome Video never thought of that approach

Did a nice long warm up today and did the WOD in the globo gym. I stopped with 2 minutes left because I was exhausted. Total was 3 rounds and one set of pullups. However, I did my first set of pullups all kipping. It was pretty amazing. I think I finally have the kip down.

JFG

Wow, that was a smoker. Curiously the push ups set me back the most. Guess I'll just have to work more on my push ups.

5 rnds +15 pull ups and 1 collapse (attempt at a push up)

"3x Cindy"
AMRAP/20
15 pullups, kipping, full extension to chin over bar
30 pushups, chest and chin on deck to full extension
45 squats, A-to-A to full extension

All sets of pullups unbroken, pushups and squats broken.

4 rounds + 15 pullups, 21 pushups

M/27/180

5 rounds, but I am going to downgrade it to 3 rounds because a trainer came by and gave me some pointers on my form.

Thanks for the tips. I'll be practicing the squats and push ups tonight.

4 rounds + 15 pull ups 30 push ups 12 squats
pull ups are getting better, stil can't kip. watching the movie clips still don't help

27/M/160

7 rounds + 15 pullups + 15 pushups.

There's nothing like a painful WOD to help get you through Hump Day.

6 rounds in 20:13
I am never taking Hot-Rox before a workout again.
My heart feels like it's going to explode!

M/44/200lbs/6'2"

5 rounds

could have done a little more b/c at a regular gym sometimes people jump in on equipment your using and slooooow you down!!
hello, can't u see I'm in the middle of my CROSSFIT workout????

CFWUx3 (pu's & dips only 2 rounds)

WOD: as rx'd

5 rounds plus 1 pu

My Cindy pr is 18 rounds, was aiming for 5 on this version. Pushups, as usual, were the time killer.

5 rounds with 25 pound weight vest with only 3 seconds to spare. Much harder than I anticipated (isn't it always??).

Any advice on whether or not you should do the WOD if you are sick? I wnat to do it but don't want to get sicker. Suggestions?

28/m/175 lbs/6'3"

As rx'd.

5 rounds.

I finally got sick of my gym (the ones that wouldn't let me wear my FiveFingers in there) and after smuggling chalk in in my pocket today I went and got a membership at another place. They're no CrossFit gym, but they have an entire Oly room, plyo boxes, and they said I can do all of my CrossFit stuff and they'll leave me alone! They also have a coach there named Jianping Ma who is a 1984 Olympian, three-time World Cup medalist and five-time Chinese National champion weightlifter. That'll do until the day, God willing, I can get a garage gym going.
I also started the Zone diet (for the most part, I'm trying to eat the right foods, then I'll try to figure out the blocks). Life is goooood.

Thanks Coach and the whole CF community.

M/28/190

Super Cindy!

5 rounds

broke up push-ups & pull-ups as needed after 1st round

34/M/77kg

7 rounds + 15 pull-ups + 10 push-ups

4 rounds (with assited pullups)

Almost finished one round

4 rounds + pullups and 27 pushups

5 Rnds+ 8 pullups

43yrs old/male/174lbs

hi been crossfitting for 4 weeks bloody awesome

just done wod x 6
knackered
question for all why dont everyone just do the wod as is written? if u are going to cut it o add weighted vest etc. why comment on it as it isnt what you have done?

cheers paul from WALES UK

30/M/190

very disapointing

3 rounds plus 13 Pullups.

John

As Rx´d:

6 rounds

33/F/5'10"/155

Going to be on and off the grid for a bit to work on some of my weaknesses.

Back Squat
185x5; 3 sets

Bench Press
115x5; 3 sets

Deadlift
230x5; 1 set

post: misc. skills practice

#205 Paul. A lot of people have to sub the WOD , eg if they cannot do pullups and others like to make things harder by adding weighted vests etc. After completing a WOD with said vest i will damn sure post that I was wearing it!

6 rounds plus 1 pull-up

If I had to do one more round I think it would have taken me at least 5 min.

Tony Blauer you crack me up! "She spent all my money! I can't believe she spent all my money!" That gives me something to look forward to when I get married next month!

Question for Coach....

Do you have an updated template for how you are developing the WOD's? I've noticed that the 1, 2 and 3 element cycle WO's are not the norm and wonder how things like the "Dirty Dozen", "Filthy 50" and today's WO's fit in based on the Feb 03 CF Journal template. Thanks.

Ian, MY MAN!!! Strong work! You were a beast in January, you're totally ready for the Games now! Good luck!

#142 Nik - Why do you feel the need to lift on top of doing CrossFit? If you're trying to put on some size, follow the Starting Strength program (or some MEBB variant - check my log for more info if you want). If you want to get stronger, just stay with the WOD. Doing too much is typically counter productive. If you don't think so, then do whatever you feel is best. But I can tell you that very few of the CF elites do anything other than 1 WOD per day. I've heard more than one say that if you've got energy to do anything else that day, then you didn't go hard enough on the Rx'd WOD. I agree with that probably 99% of the time. Don't get sucked into the overtraining (under-recovering) trap. There was a video within the last few months where Eva T. addresses this very issue, but I can't seem to find it right now.

#168 Hoshi - Same as above.

Oh yeah, 6 rounds + 15 pull-ups. All reps full ROM.

as Rx'd

6 rounds plus pullups and push ups. If my gym didn't hate the crossfitter i've become yesterday, they sure hate me as a crossfitter today after I yaked all up in the gym trash can on my last set!

(this is only my second week at crossfit, I still need to learn my pace)

as rx'd

7 rounds + 14 pull-ups.

Wade #157-
Totally your call. Day off might be right, you might also tackle the WOD and cut it in half. Rounds in 10 minutes, take a nice easy pace. Get the metabolic rate up a little and see if you feel better but don't do a scorcher. There is no formula that trumps common sense on this stuff!

5 rounds
10 pullups

M/27/183/69

6 rounds as rx'd.

46m 200#
4 rounds and 15 pullups, 30 pushups, 34 squats.. so close, but I was spent.

All pullups unbroken, but all pushups broken, badly at the end. did the first round of squats unbroken, then broke them up.

A tough workout (aren't they all); much different flavor than Cindy. I really like the 20-minute time limit WODs: I feel like I get that great intensity without wiping myself out for the rest of the day.

Mr. Blauer get video! Real world advice everyone can use instead of fancy self defense moves that without alot of training would just get some one messed up if not killed. Always avoid the fight if possible and it is usually safer using your brain instead of your brawn

age 18 bw 170
6 rounds + 15 pullups + 12 pushups

Glen #212-

I'm not Coach but I'll take a crack at that. The theoretical template could build a 3 gymnastics move WOD like Cindy (pull up, push up, squat) just as easily as it could build a 3 weightlifting move WOD like Linda (DL, bench, clean). Nothing is really violated here as the goals are simply variety, intensity and functionality. In general we find the most bang for our buck in couplets and triplets that are smartly structured. Too much work leads to an undue amount of pacing (to survive) and this starts looking more like an hour long step aerobics class than CrossFit. The occasional chipper however (like the filthy 50) is a hell of a stimulus, just not something to build the backbone of an effective s&c program from.

There was a time when the WOD was literally drawn from a hat and it was indistinguishable from the regular programming...with the exception that the legs were hammered 3 days in a row instead of the usual 2!

As Rx'd: 7 rounds, 15 Pullups, 21 Pushups

M/27/265/6'3"

As rx'd

4 rounds at the buzzer.

as rx'd: 7 rounds even

push ups are my nemesis

really tried for fast but full ROM on squats - opening hips at top...

Not as Rx'd. Shoulder therapy and lower body + torso opportunity, day 4.
Started with 15 minutes of stretching.
Rounds of 45 situps on a slight incline and 45 squats.
Result, 6 rounds plus 45 situps in 20 minutes.
The situps were the long pole in the tent but my legs were hurtin' too.
Finished with 15 minutes of stretching

40/M/275
2 rounds + 15 more body weight rows.
I know I suck, but at least I am sucking less every day.

Pack:
Complete as many rounds in 20 minutes as you can of:
9 Pull-ups
12 Push-ups
27 Squats

7 rounds, +9 pullups, 12 pushups and 26 squats. ugh

Did first 4 pullups underhand deadhang, with a little bend in the elbow. Rest were kipping. Had to break into 4s by the end. Most rounds of squats broken into 15s.

Didn't quit at 19mins like I did last go round with Cindy.

#198 propain

Pretty fortunate of you to stumble across a gym which has an oly coach of that calibre. Take advantage!

#205 Paul

Welcome, it's good to see more and more people in the UK are embracing CF.

It's for reference, note the "compare to" links on wods that have come up in the past. The last one to have the link is the CF Total wod from last Friday.

wod as rx'd

Trained outside today, only had my PM rings as the elite's are in the gym. Pull-ups done off tree branch.

7 rounds 15 pull-ups.

32/m/210/6'5"

5 rounds

Had about 10 seconds left but I used everything up making sure I got 5 done. Didn't have another pull-up in me. Funny thing is, first round was done in 2 mins...all down hill from there. :)

28/M/5'6"/180

WOD as rx'd: 9 rounds.

Pull-Ups were a challenge today, but pushed through it and got them done. Lovin it more and more everyday.

Push it til you Puke!

Wednesday 080604

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
CFWU x 3, As RX'd:4 rounds. Much Harder than it looked.

4 rounds of:

45 squats
15 knee push ups
15 jump pull-ups

I had to scale it down, but it was amazing. I feel great!!

25/m/205

made 10 rounds, but I was kipping the pullups, so I cheated.

WOD: "S. DeMay", USFS Wildland firefighter and newbie Crossfitter:

5 Rounds:
Run 400m
21 Pushups
21 Box Jumps
20 One-Armed Rows (65lb. aux battery)

Time: Same Day, 95 degrees @ 40% humidity.

cfwu x 1
burgener wu x 2
Squat Cleans 3x5 15# bar, 45# bar; 60# (on women's bar)
WOD:
70# squat clean x 10, 8, 6, 4, 2
Sit ups on GHD x 50, 40, 30, 20, 10
26:08

fear was the word of the day. squat cleans scare me. period. i wasted so much time. however, this translated to very good form. full squat, A2A, every time. the other time-consuming/fear thing was that the weight room was so humid, i had to wipe down the GHD and my hamstrings every 10 reps. i did the set of 20 unbroken and slid all over the place. scary...

ck

p.s. first thing i did when i was done was take some sudafed. holy sinus headache!

I can do 15 pull ups the first couple of rounds but after that I have been doing as many as I can then sucking wind for 10 seconds and then finishing the set before going the the next exercise. Is that better than doing say 10 then jumping 5 or doing negatives for 5?

I did an empty-stomach Fran this morning at about 7:30 and PB'd with a 3:24. That was a ton of work for only a 2 second improvement but the big story today was the mental clarity I had during Fran and my quick recovery afterwards.

Previous to this I've pretty much been stumbling through the clouds during Fran but today I could self-coach and think about the next set so there's something to be said for the highly demanding WODs and meal timing. I'm not advocating doing all my WOD's first thing in the morning before breakfast but I definately think I should be at least 3-4 hours removed from my last meal for the high-powered WODs. I could probably eat a sandwich during my deadlift workout they take so long...

All thrusters unbroken (some pauses), which is the key for a fast Fran and the first set of pull ups were unbroken. The set of 15 went something like 6,4,3,2 and the set of 9 were all 3's. Definately need to improve to 10, 5 on the set of 15 to make the big jump closer to sub-3. Encouraging workout this morning, time for some strength stuff in the PM.

ARRRRGH I knew I was slow, but I only got 3 rounds 15 pulls 30 push 38 squat......

the pullups were the worst for me, still getting them. I got a pr of 10 consecutive pulls today, which was good.

This is my and 3rd week zoning and 6th week crossfitting.

M 192 36 6'2"

Tom, how'd you do?

Did yesterdays hang cleans 135-155-175-185-195-200F-195F-185F-175-175 waited 5 minutes

then did today's Rx'd finished on round 5 with 15 squats completed. Are WOD's and crossfit.com like heroin to anyone else, If you dont have it you go through withdrawls?

In reference to my earlier post #213, can anyone point me in the direction of that video with Eva T. talking about rest/recovery? I've looked through all my videos and the E&D page but can't seem to find it. It was a great video as I recall, and I'm pretty bummed that I can't find it. :-(

Thanks!

lessee, triple cindy...

3 rounds + 15 pullups and 23 pushups

I can do 15 rounds of Cindy, so the fall off is
pretty intense.

M/175/36/5'6"

In reference to my earlier post #213, can anyone point me in the direction of that video with Eva T. talking about rest/recovery? I've looked through all my videos and the E&D page but can't seem to find it. It was a great video as I recall, and I'm pretty bummed that I can't find it. :-(

Thanks!

I scrolled all the way to the 80th comment before I hit any postings related to todays WOD results....Never mind me; I only got five rounds..so now I'm just pickin' a fight.

Is Tony married? I didn't see a ring. I'd like to get in line please ;)

CFWU 1x

WOD as rx'd:

5 Rounds (+ 15 Pull-ups, 30 Push-ups and 31 Squats)

Since I was just short of 24 rounds last Cindy, I shot for 8 today.

Yeah - nahgonnahappen. The pushups are still my sticking point and I have to rest too much on them so I lost time. However, I can say that I think the next Cindy should have some improvement as I was always able to get more than 10 pushups before having to rest.

Thankfully the pullups are a non-issue compared to the rest.

6 rounds, 15 pullups, 30 pushups, 21 squats. I should have pushed a little harder, but still a good workout.

5 rds plus 5 pull ups

all pull ups strict, Marine Corps dead hangs.

Ur Rah

does anyone know how to get the wod text sent to your phone?

Wow, stupid echo post...

Daniel #234, you got 10 rounds? That's a pace 1 round every 2 minutes...

And kipping isn't cheating unless it specifies "Strict."

4 rounds + 7 pull-ups.

I just did Chelsea on Saturday, and I'm still sore from THAT, so this was hard! I want to think it was harder than it would have been otherwise.

I've been doing CF for 1 month and I'm seeing great changes. Thanks!

4 rounds + 15 pullups and 15 pushups
--finished that 5th round after time

26/m/210

4 rounds but had to save the last 5 pullups until the end. Lots of 1 rep sets today!

5 Rounds. DONE SIR DONE!

Being different like Sutherland lately.
pre: rom stuff
post: back extensions Lsits

Kept the three gymnastic template for 20 minutes
replaced 15pulls with 3 assisted muscleups
scaled the pushups to 20 due to extra from muscle ups
replaced the 45 squats with 20 pistols, I am working on weak areas this week

Estimated 5 rounds of the Cindy the Sasquatsh with some extra pulls based on prior efforts

Hit exactly 5 rounds with my mod so not far off, plus great rest for tore up hands and I am out of tape.

5 rounds plus 10 pullups
as rx'd

Bwt: 135

As Rx'd w/ 20lb vest

6 rounds + 15 pull-ups + 21 push-ups

As Rx'd
4 rounds in 18:21, couldn't bring myself to jam out any more pull-ups.

4 rounds...had 40 seconds left, but I couldn't bring myself to even attempt anything else

5 rounds plus a few pullups
Used the least assist band on PUs. Still no kip. Pushups were military and squats were dynamax depth.

CONGRATULATIONS to "Laguna Beach CrossFit"!!!

What an awesome group!...
Jimi, Madeline and Gillian it was a pleasure meeting you and the crew.
Great location and Great facilities!

HP Snatch rep 1:
55-60-65-70-75-75-75-75-75-75
tried about 7 times for 80#....soooo close…

Soccer tonight

Erin

5 rounds + pull-ups and press-ups

Just all about the press-ups - weak ...

Cheers, kempie

30/M/180

6 rounds even. I was feeling proud of myself when I read Speal's post, thinking I had kept it close to him. And then I realized he wore a 15# vest. Good God man, I hope you do well at the Games, you deserve it.

Patrick #249

Go here: http://www.angrydalty.com/
Click on link @ left - "Xfit Notifier"

You know that scene in Animal House where Pinto has the angel on one shoulder and the devil on the other? I am pretty sure that is what is happening to coach on this one.

Angel "just give them Cindy"
Devil "no way..punish, punish, punish"
Angel "just give them Cindy, that is good enough"
Devil " Not a chance...why don't you triple it!"

why did you listen to the devil?

Completed 7 rounds in 19:56
jumping pullups

5 + 15 pullups

All sets broken in half

Battling horrible chest cold, did 4 rounds w/ assisted pull-ups.

Felt like an accomplishment though,with the bad cough dogging me the entire time!

47 5'10 195

cfwu minus pull ups

4 rounds + 8 pull ups

3 rounds plus 10 pullups

27/m/160

5 rounds + 15 pullups + 27 pushups

Dang. I did three rounds and I was broke. Had to sub 150# lat pull downs for pull ups. I know I know...give me time and I'll get better at this. It's only day two. Loved it...and yet hated it at the same time. I'm a fan!
Stay Strong,
Paul

MD 5 rds & 7 PUs as rx'd
SH 5 rds as rx'd
SC 5 rds & 8 PUs as rx'd

26/m/157

4 rounds + 15 pullups

woot

22/M/135

8 rounds + 15 Pullups + 30 pushups + 12 squats. Finished the entire 9th round in 20:31.

I was a little surprised by this as my previous Cindy record was 24 rounds, and I pegged this as being harder. But I guess losing that rotation time made up for the extra strain of more reps per round.

1000m Fin Work (200x2, 100x2, 50x8)
ROM's

WOD
7rds +15PU's

Think I actually got 8, but due to me not paying attention to detail, I forgot to do a set of Squats. So when I stopped to do them, I lost count of what Rd I was on. Had only 5 marked, but was sure I was on my 6th. Who knows.

Anyways, I need to up my fat intake. That or be more disciplined with my sleep & eating/Beers when training 2 a days and grappling 3x's a week.
.. A beer does sound good right now though.

Get some, Go again!

4 rounds + 6 Pull ups
Very Lazy

m/33/5'11/172

as rx'd 5 rounds. Pushups really slowed me down.

F/26/63"/118#

As Rx'd
5 Rnds + 10 pull-ups

At the local playground where there is actually a pull-up bar from which I can swing (unlike my gym) and allowed me to do all pull-ups consecutively for the first time in a LONG time. My hands didn't even rip until the very last one.
I enjoyed this much more than Cindy.
Thanks Coach!

28/m/188

4 rounds + PUs, push-ups, and 14 squats

I'm a day behind and did this after some PVC practive on the Hang Power Clean.
400m run
100 squat
800m run
75 push-up
1600m run
50 burpees
Right about 25 minutes

Great Workout BTW!!!

51 yoa new guy, 180, 5'08

did some cf working out at the Nat'l Patrol Rifle Competition, in the Detroit area. Thanks to the CF rep who came from Ann Arbor (?) to help us...

as rxd today, three (3) rounds

Jim 48/M/160 7 rounds +3 pull ups
Mark AKA hosedragger
28/M/220 4 rounds even.

40M/190#/5'7"

400m run

CFWU X 2 minus PU's

as Rx'd:
5 rounds

the gym was stanky hot and humid today. felt like we were working out in sludge...still, good workout.

m/37/182

rx'd with 20 lb. weighted vest

8 rounds +15pullups+20pushups.

WOD as rxd:

4rds + 15 pullups + 18 pushups.

Good WOD. My main weakness was the pushups. They really held me back.

400M Run
CFWU x2

5 rounds with 20 seconds to spare.

A truly pathetic attempt. Extremely tired after yesterday. 3 hours in a car, Golf for 5 hours, 3 more hours in a car, sleep 5 hours, go to work, do crossfit. I will kill this one next time it shows up!

22/M/162

5 rounds + 2 pullups

2nd day of doing CF. The pullups were brutal after 2 rounds. Really enjoying it so far and looking forward to getting in better shape.

# 176 and #249 -- for crossfit sent to your phone,
go to angrydalty.com.

XFit Notifier

Newfoundland time is the earliest time zone listed. That gets me a text message harsh wakeup call at 5:35 or so CDT every morning.

I like having the phone in the gym as reference.

31/m/5'8"/175

7 full sets at 19:58

32 yom 240 bwt
bike 10 miles
wod as rx'd
4 rds 15 pu's 10 push ups
great wod.
bike 10 miles

awesome video by tony blauer. that is great to know and he is funny at the same time. love it.

M.31.5'7.174
As rx'd
7 rounds plus 12 pullups

CFWU

3 x rounds,,,however I neglected to do 30 push ups/45 x squats...for some reason I was thinking 25/35,,,and I resorted to jumping pull - ups...the weather is great in Va Beach right now, 94 and a bit of humidity so it was a nice time.

46 / 177

as rx'd

5 rounds plus 15 PUs and 5 push-ups.

25/M/158/6'1

5 Rounds + 15 + 30 + 7

That was not easy...

5 rounds plus 15 pull-ups, 30 push-ups and 19 squats.

they should call this "cindy's heavy sister".

as rx'd: 5+15 pullups

felt weak. 5 rounds + 15 pull ups

5 as required. No jumping, strict push-ups.

Im happy as my cindy are at 18 reps.

M50/197#

Warmup: CFWU - Pullups - Pushups

WOD: 4 rounds + 12 pullups

Round split times: 3:07/4:47/5:02/5:07

Notes: WOD is Cindy x3 (except not for 60 minutes, thank goodness!) It probably more proper to call this WOD: "Triple Strength Cindy (TSC)" Typical Cindy score for me is 16 rounds, so is 4 rounds of TSC(=12) unexpected? Less transition time, but more endurance is needed for each exercise. The 3:07 time for round 1 is not far off my first 3 rounds of Cindy. It looks like I hit the wall much sooner than with regular Cindy.

9 rds on the nose
bwt-167
34 yom
5'10"

5 Rounds plus 15 pull-ups and 12 push-ups

Love this workout

4 rounds
Can't break the 200-lb body weight barrier.

145/M/18

6 rounds, 15 Pull-ups and 7 push-ups.

7 rounds - died on pull ups...

5 Rounds plus 5 pull-ups

3 rounds completed + 5 pull-ups

This was the second WOD that I have tried (Cossfit total was first). I have been tracking the WOD for a while and finally decided it was time. I am a mechanical engineer and needed a change in my workout. I found the crossfit website and watched many of the videos. Good stuff and I can't wait to start seeing the results everyone else has posted.

33/m/205

7 rounds, wow that was tough

37/m/175/6'2

as rx'd: 5 rounds

wow that was something. Nothing like a little lie down on the floor after finishing this WOD!

24/m/6'2"/200#

4 rounds +15 pull-ups

31/M/6'0/195

Practice: OHS (Medium)

Train: 3xCindy: RX'd, 5 rds in 20:13.
Used butterfly kips today. Cycle time is much quicker but significantly more power output required. Didn't get the recovery I normally get on regular kipping pullups during a true Cindy. Pushups were weak and I need to focus more attention on them.

As Rx'd 4 rounds 15 pull-ups

trying to ease back into pull-ups after a avoiding them due to shoulder problems.

so...
8 pull-ups
30 push-ups
45 squats

completed 4 rounds.

28 m 173
6 rounds + 15 pullups, 30 pushups, & 18 squats....
Interesting variation of Cindy it really follows what Dave Castro spoke about at the certs dealing with variance or varience I am not such a good speller.

as rx'ed:
6 ROUNDS + 15 pull-ups + 1 push-up

Pre-fatigued the workout with 15 HSPUs, 30 assisted pistol squats, and 11 muscle-ups beforehand.

Warmed up with stretching, 5 min abs, + 20 ghd sit ups and back extensions.

PR for LYSA for sure!!!
6 rounds + 9 kips!
I thought I was going to pass out at the end but I did SIX ROUNDS!!! I did this all with strict kipping pull ups. I had to break them up, my first set was 5 5 3 and 2 and then, I think out of sheer necessity, I was getting more and more.
My kipping pull up record of the day was 8 in a row on rounds 3 4 5 and 6!!! OMG that was hard!
I am so excited!!!! My awesome husband Billy was there to cheer me on too. I think I surprised him almost as much as I surprised myself!
WAAHOO,
Oh ya, my arms feel like noodles now! lol

bwt:153

rx'd...9 rnds+ 5 pullups

heat got to me, it's just muggy in Charlotte today...

m/36/193

Pack 9-12-27

9 +6pu's
c ya tomorrow

M/29/203

Thought I was gonna die!

only completed 4 rounds

Well, I'm not particularly proud of the numbers, but I am definitely proud of the effort.

As RX'ed
4 rounds
2 pull-ups

I had 10 seconds left, but I didn't have any pull-ups left. Literally, I was on the verge of collapse for the next solid hour. I finally feel good enough to take my dog for a walk when I get home.

Oh, and I love Crossfit.

as rx'd
5 rounds
embrace the suck...

Todd M/35/160/5'10
6 rounds + 7 pulls

Teri F/35/153/5'7
4 rounds + 7 pulls (all pull-ups with a toe-touch)

15/m/5'11"/170#

Pack:
Complete as many rounds in 20 minutes as you can of:
9 Pull-ups
12 Push-ups
27 Squats

6 rounds + 7 pull ups

#317
oops, I guess I should have said
As rx'd! lol
Fun one, almost met lost my breakfast~ lol

I just finally was able to get on a computer and watch the video. Once again Tony, you are awesome bro.

Got a cert coming up and I heard they do Fran. Practiced it and beat my time from 2 months ago by 1:30.

6:35 (PR)

M/27
5 + 5 Pull ups

F/27
4 + 15 Pull ups (Gravitron)

M33/6'/195

4 COMPLETE ROUNDS EXACTLY

5 rds + 5 pu

Puked ;-)

6 rounds deadhang pullups.

42yom / 148

6 rounds +pullups +5pushups

All pullups unbroken. Pushups were the weak link. Should have been able to get 8 rnds, maybe next time. Still feeling the effects from the latest Painstorm I did yesterday.

Post - Rope jump practice

M/40/5'11"/180

5 rounds + 5 pull-ups

F/37/5'6"/140

4 rounds (not pleased with pull-ups--don't have kipping down yet and can't fully extend arms and still pull back up--cheating a bit, I admit)

37/m/5'11/165

run 2x 400m 1:36 - 2:'00 rest - 1:30

Rounds in 20:00 of: 12 pull-ups, 24 push-ups, 36 sit-ups
4 rounds + 9 pull-ups
This is 14.9 reps per minute versus my Cindy average of 20.0 reps per minute.

m/31/5'8"/230

6 rounds
I had to adjust pullups to 5 each round.
I am working on my pu's, but they are still my biggest weakness.

"East German Cindy"
7 rounds in 20:09
Jumping Pullups

Warm and muggy in my backyard this morning. WOD done on empty stomach. Typical Cindy for me is 21 rounds, so I am happy with today's output.

Thanks Coach!

5 rounds

Me: 41yo/M/5'10"/175lbs

Warm Up: Greg A's circulars + a couple of Bar Muscle Ups, GHD's, and Back Extensions

WOD: Eastern Block Cindy: 5 rounds + 15 Pull Ups, 30 Push Ups and 16 Squats.

Pull Ups: Started with two rounds of Butterfly Kip Pull ups and then went to Annie style kipping for the rest. Full range of motion. First set unbroken the remaining sets broken into 8-7 or 6-5-4.

Push Ups: Close grip, head up, chest to the floor. All sets broken into 20-10, 15-15 or 10-10-10.

Squats: A to A squats for the most part or a the very least to past 90 and all the way to open hip at the top. All sets broken into 30-15, 25-10-10 or 15-15-15.

Cool down: a couple of bar muscle ups, one arm over before the other.

I video taped this WOD to look at my form. I am very happy with the range of motion of my push ups and squats. I believe that these are crossfit website ready. On my pull ups, I am getting plenty of height over the bar but I am not coming down to completely locking out my arms, they are slightly bent, about 1 inch. I need to work on that on the next pull up intensive work out.

Today was a watershed moment in my world. Lysa, my wonderful lady, beat me on this workout and she did it a prescribed. She did 29 more squats than me and 9 more pull ups, very nice my love :>)

Have Fun, Train Hard,

Billy

I have had the pleasure or should I say the pain of taking Tony Blauer's SPEAR classes. As the SWAT Commander for the Palm Beach County SWAT team. Tony is the best when it comes to self defense issues. He not only talks the talk but walks the walk. He is running on high-octane all the time. Tony we need to see you back in South Florida. Great video.

New member started a week and a half ago.
Did the WOD and got 4 rounds even, The pull ups were a little hard,(jumping) and i broke the push-ups into sets of 15 with 15 second rest, and the squats into 25,20. i have to keep working.
I am loving Cross Fit though.

29/M/198/5'10
1.5 mile warm up
5 rounds as rxd
.3 mile cool down

=

WHIPPED

Speal, you are an animal! 20lb weight vest? You're dangerous bro! Keep posting man, I gotta get to that level.

As for me (WUSS):
Greg A's Warm-up
Jump Rope: Bothfeet, Alternating, Singles 30 reps each

As Rx'd:
4 Rounds + 15 Pullups + 30 Pushups + 15 Squats
(I miss Cindy... yeah right, keep the new WODS comin')

Predictions: Back Extensions in tomorrow's WOD.

#330 - Congrats on the pukie, way push it

43 yom 175#
as rx'd - 7 rds + 4 pull ups. This was one tough slog. Too many breaks btw exercises. Mental toughness needs to improve.

F/39/5'4"/150

15 min warmup on Eliptical X Trainer

15 Pullups - Weight assisted w/70# on Gravitron
15 Pushups - From knees
45 Squats

6 rounds + 15 Pullups + 15 Pushups

Had a baby 3 months ago and am working at getting back into shape!

#194- Yea, I hate it when globogymers cut me off. The solution on this workout is to do your squats and push-ups directly underneath the pull-up bar. If they ask "how many sets you have left" you tell them "as many as I can get in the next 9:32 (or however long you have left.) If they ask, "Mind if I work in?" You say, "Yes." :)

5 rds + 7 PUs. I did 20 Cindys last time and thought this was much harder strength wise. I can do 5-10-15 for 20 minutes without partitioning. After 2 rounds of 15-30-45 I have to start partitioning. Not as much of a metabolic workout for me, and more of a strength/endurance workout.

2 2/3 round assist pu, sub'd assisted dips

5 rounds as rx'd. I started crossfit 4 months ago and can not believe the performance changes already.

Managed 5 rounds with dead hang pull up, first 3 rounds un broken. Had to break it into 8 and 7 for the last 2. So yeah, this kicked my a$$.

Great Fun!!
5 rounds w/ 15 Pull Ups
All Pull Ups unbroken

As rx'd

8 rounds on the dot, down to the last second

This workout was so insane, I pushed myself to threshold on this one baby

M/5'9"/19/175

25m/185/5'10"
5 rds as RX'd, plus 15 pull ups and 29 push ups

4 rounds, 15 pullups, 21 pushups

first 25 pullups deadhang, first 60 pushups on rings set about 12 in. off the ground. If ring dip subs are 3:1 ratio, ring pushups are at least 2:1...I got the first 30 unbroken, but on the second go round, it was 10-10-5-5.

7 rounds

died on the pushups

7 rounds plus pull ups and push ups

let me amend my 2:06 PM post

2 2/3 assist pull ups, assist dips

pukie visited 20-30 minutes after i was done

M/27/6'2"/185
4 rnds plus 15 pullups.
Pullups were unbroken but the pushups killed me.
I guess I need to work on the pushing exercises a little more.

26/f/5'2/132#

breakfast: run 46 minutes = 6.1 miles

WOD:
7 rounds + pull-ups + 20 push-ups

woohoo! no rips!

#213-Alex. I believe the video you are looking for is the one of AllisonNYC at her running cert when she is talking with EvaT. Hope this helps.

Lousy 4 rounds and 30 push ups
Went into this tired and stressed with forearms aching from doing the previous 3 wods back to back.

Should have saved this for a fresh day.

Pull ups in door frame restricting kip movement.
If only had the time to have done this outdoors today in the sun.

23/M/5ft6/155lbs

11 Rounds dead on as RX'd

PM workout of speed strength low bar squat work: 10 sets of 2 reps of 163lb box squats with blue bands attached, 45 sec rest between. Worked up to a 'doable double' at 270. 3 x 8 reps glute ham raises, hands behind head for sets 2 & 3. L-pull-up and pistol practice during rests. Energy levels high this afternoon, I'm starting to figure out these 2-a-days...

21/m/5'9/160#

Did pull-ups on kids jungle gym, so bar was twice the thickness of a normal pull-up bar.

5 rounds plus 10 pull-ups

4+15cu+13pu

m/30/160 7 rounds loved it.

21/m/5'9/160#

did pullups on a kids jungle gym so pullup bar was twice as thick as a normal pullup bar

5 rounds plus 10 pullups

F/30/145lbs

as rx'd
5 rounds plus 15 pull ups

3 rounds done as RX'ed. + 8 pullups, 10 pushups, 30 squats once I knew time was too short for a complete 4th round.

My first crossfit workout was a 8 round 'Cindy' two weeks ago. Pleased to see an improvement today.

M/27/5'9"/#176

M/45/159
As rx'd: 5 rounds plus 15 pullups plus 20 pushups

46/M/196

as rx'd

6 rounds plus 8 pullups

M/21/5'9"/160

Did this workout at a playground. Pull up bar wasn't ideal, but good enough not to make excuses.

5 rounds plus 5 pull ups. Pretty much exactly 1/3 of my last Cindy on May 17th.

6 rounds +15 pull ups +10 push ups
Push ups were the limiting factor again.

as rx'd

4 + 15 pull ups, 30 push ups & 25 squats

“Triple Cindy” as rx'd 6 rounds plus 15 pullups plus 30 pushups. Last round of pushups were fast and shallow just to round it off. Started off doing this with jumping squats before realizing that was a pretty dumb idea.

5 rounds + 15 pull ups.

m/27/5'7"/160

6 rounds plus 15 pullups. naughty. goal was 8, body wouldn't let me.

45/182

5 Rounds, 15 Pulls and 16 Pushes. Pacing this one was easy...for the first round, after that it went to hell. Again, out of the gates like an 18 year old.

Attn: Daniel #234

We kip on everything unless it is specified as a strict pullup so i am unsure what you are talking about.

25/m/205

made 10 rounds, but I was kipping the pullups, so I cheated.
Comment #234 - Posted by: daniel at June 4, 2008 10:54 AM

m/220/33/6"0

5 rounds exactly.

pull ups were easy, squats were the hardest.

felt good about the pace I set.

4 rounds as rx...

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

7 rounds+14pushups

Deadlift 5x3:
225-275-295-315-325

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

as rx'd with 25# weight vest
2 rounds +15 pullups & 24 pushups

M/38/215

8 Rounds + 5 pullups as RX'ed

5 rounds

22/m/218
As Rx'd
4 rounds

I was doing sets of 10 pullups as why I got 10 rounds. I was unaware about kipping on all pullups. thanks hooligan

32 m/5'10"/170
5 rounds plus 15 pullups 15 pushups.

I did situps instead of squats cause i have a cast on my ankle.

45/M/6'/180

ROUNDS IN 20 MIN: 8 + 2 PULL-UPS

PULL-UPS WERE KIPPING CHIN ABOVE BAR.
PUSH-UPS WERE CHEST AND CHIN TO GROUND.
SQUATS WERE TO THE 12 INCH BOX. HATE THAT BOX!

FIRE WEATHER TODAY. IT'S LIKE LIVING INSIDE A HAIR DRIER.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

7 rounds plus 10 pull ups
22.m.165 lbs

42/5'8"/185#

6 rounds + 15 push-ups

Squats and push-ups: The most cheated movements in Crossfit.

M/48/150

Working tomorrow so no upper body. Will attempt this tomorrow. Worked on weakness instead.

5K run outside on pavement--25:49

Slow, painful, and ugly. Mostly ugly.

4 rounds plus 15 pullups and 9 pushups

did Cindy last night...not a good mix

22/F/170
3 rounds
95# on the gravitron

Hey Gaucoin...why the 2-a-days? Gearing up for the Games or just trying to break through a plateau?

Man, most days I'm too beat when round two would come up to lift a beer...

5 rounds +15 pull ups + 30 push ups. This was way harder than i thought it would be

f/40/153/5'8

7 rounds exactly

Pull ups with assist band (they are great)
Push ups with feet on gym ball (towards the end my whole body was on the ball)
Squats were ok.

Felt ill at the end of the one.

It's like one of those comparisons:

This is "Mary"

This is "Mary on Steroids"

31 squats shy of 5 rounds. All pullup and squat sets unbroken. Pushups ate up the time as usual.

21/m/135
as rx'd
7 full rounds, 8 round pull-ups and twenty push-ups

44/76"/190

no warmup

5 rounds as rx'd

(compare to 19-rd Cindy)

# 235: HAZMAT.

WELCOME BROTHER.

# 255: ANGELO.

I'VE BEEN A REBEL WITH A CAUSE!

ROBERT S.
TUCSON, AZ.

6 rds

As rx'd

kipping pull-ups with questionable form

6 rounds, on the dot

27/145/70/birdchest

3 rounds at 20:59

pushups very weak
should have scaled

29 yom, 180 lbs

5 rounds + 15 pull ups

M/50/6'/190

Had either stomach flu from hell or salmonella over the weekend, just now feeling ok, so just did cindy at about 75% or so. 12 rounds.

Jodi (F/29/110)
Mobility Drills

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Notes: subbed 95 pounds for cleans. Situps were unanchored with arms fully extended, touching the floor at my head and feet each rep.

Time: 12:11

37M/5'10"/164.5#

As Rx: 7 rounds + 9 pull-ups

PR on Cindy is 28, so was shooting for at least 9 rounds.

08.06.04

"Bad Cindy" - 15 pullups ,30 pushups, 45 squats
6 rounds @ 19:42
Pullups 15's all
Pushups - mostly 10's - smaller reps in last 2 rnds
Squats - 20-25, break ~ 5-8 sec. balance of 45
Blew up a callous late.

M/53/172#

7rds + 15pu + 30pu + 19squats

I guess the goal is 8 rds next time. Interesting, my PR for Cindy is 24rds, and that is just about equivalent w/o the squats. 8rds = a 24 rd cindy for reps.

Joe

23/M/6'1"/205

As RXed:

CFWU

4 rounds + 10 Pullups and 20 pushups.

Weak.

21.m.134.65"

as rx'd
4 rounds and 15 pull ups

4 Rounds but went about 10sec over.

Really wasn't feeling it. My pushups were so weak.

32/m/265

As Rx'd

4 rnds plus 15 pullups and 3 pushups

male 59
5 rounds + 15 pullups & 15 pushups
Uncle Dan Carolina Crossfit

I did 27 Cindy's last time, and I'm really nervous about this one... I don't know why. I'll be up at the gym in about 3 hours or so.

-Go Navy

5 rounds

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

42/f/115#

Little bit of a warmup, not CFWU

Pullups - first 5-6 done unassisted; remaining were jumping pullups
Pushups and Squats as Rx

5 Rounds on the dot

Took indomethacyn prior to WOD as suggested in the forums for exertional migraines. No migraine, but was definitely slow and fuzzy during the workout.

Cheers!

4 rounds as rx'd, and I'm exhausted but feeling all right with it. I need to pick up a better diet, though; too much sugar, not enough protein. I grabbed a bottle of Muscle Milk today - 28g protein, but 30% of my daily saturated fat, and sugar to boot; anyone have any experience with it?

22/M/166
------------
As RX with 22.5# Vest

4 Rounds total
3 of which I wore the vest.

20/F/128
-----------
Non-RX

Did jumping pull-ups and knee pushups

4 Rounds total

5 rds as rx'd

pu were by far the limiting factor...

3 full rounds plus
15 Pull ups
30 Pushups

M/27/5'10/226lbs

pushups are the bane of my cindy....so this "cindy on steroids" was no different.

3 full rounds in 20:30

Vance

M 30/6'1"/200

As Rxd 7 rounds and 15 pullups.

Good stuff

5 rounds exactly

4 rounds plus 15 pull ups

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

as rx'd, and this was a good one!

6 rounds + 15 pull-ups+ 22 push ups

First set unbroken, then held at least 10 pull-ups and 20 push-ups per round. I'm very happy about the pull-ups because I couldn't really kip that much at the school bar.

My Cindy is 18 rounds+ 5 pull-ups+ 6 push-ups, so by the looks of it I think next time I do Cindy I can break 20 rounds.

First day on the zone too and so far I really like it except balancing my meals is a little annoying and to compensate I might have to make some weird compromises.

M/5'10"/180 lbs/20 yrs

As Rx'd

6 rounds + 10 Pull-ups

F/5'4"/110 lbs/21 yrs

4 rounds. assisted pull ups. all else was as Rx'd.

**This is my first adult crossfit. I had previously been doing the kids workouts with my younger brother. But ^ convinced me to step it up to the adult workouts.

Had to rig an olympic bar between our cascade system at work. Awkward, my knees touched the ground each rep, couldn't kip so I reduced the reps to 10.

5 rounds
M/34/225/6'3"

29 yom 225#
triple cindy kicked my ass
as rx'd
4 rounds + 15 pullups + 12 push ups
f an a that sucked
the guy that did 10 rounds is my hero

3 + 11 pull-ups

CFWUx3

rx'd
5rds 15 pulls 17 push

cooldown

CFE WODS killed my squats

M/31/193

Completed 5 full rounds

5pm in az

Getting ready to meet Cindy's big sister.

CF is the best!

M/50/5'11"/188

As rx'd

6 rds + 10 pullups

After 14 "Cindy" rounds the last time it came up, I was hoping for six rounds in this WOD. Uh, no. Four rounds as Rx'd in 20:26.

This thing was a beast. If I live, next time I'm getting five rounds.

Joe

28yrs/165/M

as rx'd: 8 rds -15 squats

as rx'd:
6 rounds
34/m/5'6"/186

Cindy PR is 22 so just a little short this time.

5 rounds.... I must admit I expected to do more but this is alot harder than it seems.

87deg
As rx'd
6 rounds, 8 pull ups

I'm new to Crossfit - only been doing the WOD's for 1.5 weeks. I'm an addict now though. I'm so weak in pull-ups and needed assists after the first round. Push ups and squats were better, but I still have a long way to go. Total only 3 rounds plus a few pull ups (again, pull ups slowed me down significantly).

Went to an orientation at Langley today, eventhough I've been crossfitting for a month now, I wanted to see what the orientation was all about. It was pretty good, they did a few demo's and a scaled down version of the filthy 50: kettle bells, push press, ball cleans, burpees, pull ups and a run. I felt pretty beat up afterwards. About 7 of us showed up, at least 4 said they'd never come back again. I offered words of encoursgement and tips to make entry into crossfit as "easy" as possible.
Yearning for more punishment, I came back to the gym this evening to do the WOD.

As Rx'd: 6 Rounds + 10/20/30 = total of 300 in 19:35. Then pumped out 300 crunches (3 X 25 sit ups/25 crunches/25 elbow to knee each side).

I'm beat up as hell - thanks crossfit!!!!

M/24/180
5 rds

3 rds + 15 pullups, 30 pushups and 25 squats

Pushups killed me

BW 170

8 rounds and 15 pull-ups

The push-ups got me.

44/m/153

Scaled to BrandX "Pack"

9 pull ups
12 push ups
27 squats

8 full rounds in 20 minutes

M/27/211

as rx'd

5 rounds

Pushups slowed me down after 2nd round. The last round of them had to be broken up in about 5 sets.

Just getting over a week long illness. This was a little harder than I thought. I was hoping for 5 rounds. I ended up with 4 rounds plus 15 pullups and 20 pushups. Five rounds should be a cinch next time.

41/145/M/5'11"

10 rds-abit pekish at start, not much sleep

3-2-1-Go

Me = 4.6666 rounds

Wife = 5 rounds (sub pu's for su's rds 2-5)

M/18/5'11"/160

as RX'd
3 rounds

I subbed jumping pullups.

3 rounds + 15 pullups + 10 pushups.

I wanted 4 full rounds. Just as with Cindy, the pushups slowed me down considerably.
- Chad

49m/5'10"/225
as rx'd 5 rounds in 19:37

42/169

About 90 degrees here in north Texas, all right enough excuses...

As rx'd:

My PR for Cindy is just over 25 rounds. After reading the posts I was expecting somewhere between 6-8 rounds...

6 rounds + 5 pullups

As RX'd: 8 rounds in 20 mins

Tabata jump rope 20:10 X 8 rounds

43/male/5'10/150

7 rounds, but went over by 1 minute to complete last round.

Piece o cake, she's always sweet

#306

Joe G nice work!! why am I not surprise...

havent done it yet...will let you know.

Rx'd

4 rds + 15 pull-ups + 26 push-ups

I feel really winded today for some odd reason. Plus I did 150 burpess for time yesterday and 100 push-ups the day before that so today push-ups really slow me down.

6 rounds of Cindy.

It's only my second day! Looking forward to actually getting in shape.

cfwux3 (5's on pull/push ups)
burg x2

AMAP in 20 min
15 pull ups
30 push ups
45 squats

3 rounds + 15 pullups

ghd sit-ups/be's

6rds + 15pullups, 30 pushups, 20squats

cindy-licious!

m/31/180/6'

as rx'd

7rds + 15 pullups

m/23/150

ring series then mile warmup

as rx'd
4 rnds + 15,30,15

Ben:
4 rds + 15 pullups 10 pushups

Kelly:
ring rows, pushups on knees, full squats
4 rds

23/m/174 <--since i've curtailed my drinking i'm sooo losing some fat.

3 rounds, pullups and 6 pushups.

nice thing was the 15 pullups i ripped out real quick to start out with. record for me.

M/17/165

yesturdays deadlift made squats a little extra hard and grip extremely sore from getting back to lifting hard.

5 full plus 2/3

M22/5'11/185 Yo. Second day on crossfit and loving it. Decided to have the WODs be my second workout for the day. I did 5 rounds with 2 min. left.

35/m/180
CFWU
WOD as Rx'd
5 Rds + 12 pull-ups

F45/5'6/123

as rx'd
4 rnds + 9 pullups

as rx'd

5 rounds complete + 15 Pullups

5 rounds + 15 pull-ups and 10 push-ups

Harold M/43/68"/175, Angela F/41/66"/140
Chris M/28/?/?
Harold 6 rounds, time was jacked up (Chris) stopped me at 17:30 with 10 pullups on 7th
Angela 3 rounds assisted PU 20,30,40
Chris 4 rounds did first 10 PU the rest jumping

Pretty difficult, but liked it.... Chris did not nor did Angela.

66-male-175
warm up
800 meter run 4:03
1000 meter row 4:23
5-rounds as rx'd
warm down
50 ghd
50 back extensions
100 incline set ups
After yesterday this was a real trip

as rx'd:

5 rounds + 15 Pull-ups + 5 Push-ups

freddy c. is right, push-ups and squats when you get tired are ug-LY!

Great video, Tony. I still say you and Dane Cook have similar delivery. Very nice.

Dan D.
www.CrossFitStickers.com

I did this workout out in the yard on our playscape with my 2 year old. It turns out that the beam from which the swings hang is pretty good for pull ups, although I can't kip as much as on a bar. It was fun! I even did a couple push ups with my son on my back, but then it was too much and I had to keep him off.

I did three full rounds in 20:58
(I had to chase after my son a couple times and keep him off my back during my push ups so all in all, it was under 20 minutes)

19/m/158/5'6"
started intermittent fasting today with a 18hr fast, hope to get good results.
5 rounds as rx'd

I don't think I could push my way out of a wet paper bag.

M33/190/6'2"

35 squats short of 5 rounds

As rx'ed. 5 times in 20min. I feel like a bit of a pile. I felt I shoulda done 6. Just somethin to work on, I guess.

Scaled to BrandX "Pack"

9 pull ups
12 push ups
27 squats

5 full rounds in 20 minutes

Pull ups are my weakness. I need to learn to kip better.

ugh.. cindy on steroids was not fun. my numbers definitely weren't comparable to normal cindy numbers - I guess that's the point.

Anyway:

5 rds + 15 pull ups + 14 push ups

John in NY 48/68/155
Stretch
WU: Burpee x 10 jump to ceiling 18” above my reach
99# BDL x 10; Dowel OHS x 10; 67# HPS x 10…need work on form; GHSU x 30
15 JPU done as 15’s, not 5 x 3, until last 2 sets when body forced breaks
30 pushups done 10 x 3 for 1st 3 sets then 10’s were broken
45 squats done 15 x 3 for first 3 sets, then broken
7 full rounds plus 15 JPU & 4 pushups at buzzer
Rep count 120 JPU, 214 pushups, 315 squats
Last Cindy 22 rounds + 5 JPU; rep count for that: 115 JPU, 220 pushups, 330 squats
Very surprised because I figured the increased rep count per round would really impact my totals

Jeff in VA 48/70/185
Stretch
WU: jump rope - basic bounce x 100
Finished 5 full rounds at the buzzer.
PU's the first two rounds then Jumping PU's for the last three rounds.
Push-ups were my weak link.

M/34/156
6 rounds + 15 30 and 40 squats almost 7 rounds

5 rds + 6 pull ups. was really heaving. mothy pull ups getting better.

M/40/195

1st WOD in 4 weeks.
Recovering from knee surgery I had 3 weeks ago (torn meniscus & stretched ACL)

Modified
5 deadhang pullup 1st set, 15 (careful) jumping pullup on rest of sets.
30 pushup
20 situp

5 sets, 23:13

40/M/165

warmup with 1k on the C2: 4:06

As Rx'd: 3 rounds + 12 pullups

m 45/5-8/150

3 x cfwu

as rx'd

5 rounds +15 pullups +30 pushups +10 squats

My best Cindy is 17 rounds

Great WOD - Thanx Coach!

Wish I had a trainer like Tony - Great Advice!

20/m/195lbs

1 mile warm jog
3 rounds (6 hanging, rest jumping pull ups)

I was sure sweating

M/30/5'10"/170 - Newbie
Cindy on steroids scared me, so I decided on "innocent" Cindy (which I'm guessing is 5-pullups/10-pushups/15-squats?)

Today I finally figured out the kipping pullup! Woo hoo! I don't think I've ever done more pullups in a single day, although my results are meek compared to most of those posted.

Cindy "unleaded" results:
8 rounds + 5 pullups + 7 pushups

37 (turn 38 tomorrow)/185

CFWU (-) pull-ups and squats

Completed 6 rounds at 19:55

BTW our gym has no AC (was 98 in TX today)

Crossfit Strong

39/M/185/5'9" First WOD in 6 weeks, as rx'd 4 rounds. Will be sore tommorrow. Missed the burn.

Yup, just trying to get the old body primed for the Games.

m/24/6'1"/222

with Jumping pullups
4 rounds in 20:05

man i wish i could do an actual pullup

4 rounds!

I did assisted pull ups for this one.. Still working on the damn pull ups. (totally hate the feeling of defeat!)

m 61/5-11/200
5 rounds + 9 pullups
Tony rocks, great video!
Thanks

Evil Cindy as Rx'd, done in the basement in the dark as the power was out :-)

5 rounds + 12 pullups

m/20/5'11"/185

5 rounds with jump pullups after the first round.

I can usually crank out the pushups, but this killed me. Love it.

Also went rock climbing this afternoon. I hope that doesn't bite me tomorrow morning.

DAMN IT! I wanted to learn how to do a flying side kick in my designer jeans and catch my sunglasses on the way down...

M/24/205

8.7 times in 20 min

33 / M / 230

CFWU modified X 3

4 rounds plus 10 chin-ups

biking 40 miles before this workout probably doesn't help my performance.

4 full sets
15 pull ups on the fifth
15 push ups too.

27/m/182

6 rds + 4 pull-ups

33 / M / 230

CFWU modified X 3

4 rounds plus 10 chin-ups followed by 5-mile run in 41m36s.

Beef barley soup waiting for me at home. Go Wings Go!!!

38/m/185

7 rounds + 15 pullups + 20 pushups

4 rounds plus 15 pullups. Plus did yesterday's WOD and Tabata+10 WOD from Crossfitendurance.com.

31/m/158

10rds. as rx'd

still fighting a cold too, should've had 11!

3 rounds

4 rounds + 6 pull-ups

Pull-ups were jumping pull-ups.

m/25/5'4"/143

Mobility Drills
CFWUx3 (half reps on pullups/dips)

Shoulder Press 5-5-5-5-5-3
45, 85, 105, 115, 120, 125 (PR for reps)

WOD as Rx'd:
5 rds + 15 pullups + 24 pushups (+25 squats?)

Was going to stop my presses at 120 to save my shoulders a bit more for the WOD, but they felt good and I wanted to see if I could get 3 reps at 125. For the WOD, I think I accidentally did 50 squats each round instead of 45. I was hoping for 6 rounds but the pushups failed me. I couldn't even get through the first set of them unbroken and I was doing them in 5's by the second round. Afterwards I couldn't move my arms at all. To me this felt more like gutting out multiple Angie's than Cindy.

7 dead hang, 8 jumping pull ups per rd.
otherwise as rx'ed

4 rounds

Doug

8 rounds in 20.02 please please please let me count that last round...

then did regular cindy later with friends, got 23 rounds.

i cannot feel multiple muscle groups anymore

Tony Blauer,

Thanks for the ATM tips. Good stuff! I also like stunt where the guy has his gun on you already, you fake a heart attack, drop to the ground face down (preferably behind cover if available), and while he thinks your clinching your heart, you draw out your concealed firearm, and start blasting him. This needs to be practiced at the range a few times, but I think given the right situation, it would work.

hips out. no sq

10 pu + 45lbs
40 push ups

number of rds in 20min

4rds

jumping pull-ups
3 rounds + 10 pull-ups

29/m/195

4 rounds + 15 pull-ups + 15 push-ups.

wow. thought i'd do a lot better than that.

m/22/215

6 rounds plus 4 Pull Ups

5 Rounds

43/6'1"/185

day behind. hand power snatch.

125 130 135 140 140 145 145 150 155f 155

post: 5X5 bench press 155 185 205x3
post post: 5 rnds of 15 ghd sit ups, 10 ring dips and 5 hspu

wanted to work the hspu when i was fatigued.

3 rounds as Rx'd

I'm disappointed with the low number of rounds I was able to complete. My pull ups are really slowing me down as I can only to maximum of 6 at a time which was down to 3 at a time by the 3rd round.

6 rds

4 secs to spare

5 rounds in 20:10
push ups were the only thing that slowed me signifigantly

4 rounds + 15 pull-ups + 30 push-ups

as rx'd

8 rounds + 10 pullups.

20/m/175

6 rounds

male/25/200 as rxed 6 rounds with 15 pull ups and 25 push ups extra at time.

3 rounds + 10 pull ups = I need to work harder. . .

Geoff Aucoin- great work on the Fran PR.

33/f/120
As Rx'd
3+15 push ups

As rx'd 5 round 15 pullups & 12 pushups.

3 rounds as rx'd (20:04... dang)

I was definitely light headed for 30 - 45 minutes after this. I started up paleo pretty strict last week. I'll be posting in the forum with questions.

Otherwise, I'm down 6 pounds since starting about a week and a half ago and I'm feeling great! Thanks for the motivation everyone!

6 rounds + 15 pullups + 25 pushups

As rx'd: 3 rounds + 15 pullups, 6 pushups.

w00t, my first rx'd WOD.

7 rounds + squats mod push ups after round 4 jumping pull ups...wow!

5 rounds
15 pull ups
25 pushups

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

8 rounds + 15 Pull-ups

As Rx'd

5rds+15Pulls+30Pushes+32Squats
or maybe its
6rds-13squats

Either way much less than I expected. Hydration level is low. I've been eating sugar (I was overcome by a craving for a root beer float today, it was so good). Next time (if there is one) I expect better.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

As Rx'd

6 rounds + 15 pull-ups

Consistant reps. Felt pretty good. Push-ups were the weakness. Had to really break them up as the rounds progressed.

As Rx'd 5 full rounds and 2 measly pull ups.

As RX'd 4 rounds plus 15 pull-ups. They kill me. If not for the p/u I could do manny more rounds. Got a friend involved today.

7rds + 15Pull-ups

Janet f/49
Gravitron 100#, modified push-ups
4 rounds + 15 pull-ups, 15 push-ups

Scott m/48
Lat pulls 210# rest as Rx'd
5 rounds + 10 lat pulls

Teacher's favorite day tomorrow. LAST DAY OF SCHOOL!!!!!

ran 1.25 mile in 9:38

rest 10 Min

5 rounds

run was not good idea

5 Rounds + 7 Pull-ups

CFWU
situps to 10 degrees below horizontal
90# assist on pullups and dips

WOD
15 pullups with 90# assist
30 pushups
45 squats

3 rounds plus 10 pullups. brutal.

on CFWU, second and third round, did 5 pullups with reverse grip and 10 bench dips.

m/16/6'1"/185

6 rounds

shouldn't have done bench last night

m/27/5'9''/175
as rx'd 7 rounds even in 19:55

learned a lot today. i figured if i could get 5 rounds w/in 10 min i might be able to get @ least 8 right? wrong. i sold my soul to the metcon devil and i paid via only having enough left in the tank for 2 rounds after hitting 5 in just under 10. will pace myself more effectively next time. ps the Wings just won the cup hell-to-the-yea!

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups SUB Gravitron Pull-ups
30 Push-ups
45 Squats

6 rounds + 15 Gravitron Pull-ups + 12 Push-ups

F/40/130

3 rounds
plus 15 pull ups 30 push ups 28 squats
So close to 4 complete rounds…next time.

This was a tough one!!
4 Rds. + 15 pull ups, 30 push ups and 38 squats...

5 rounds. push ups killed.

7 rounds + 15 pull ups, 30 push ups, and 15 squats

15 pullups 25 pushups 45 squats 4 rounds
5th round 20 pullups 25 pushups on knees 32 squats
i should look at the site before i go to the gym so i get the rite numbers

29/f/113

6 rounds + 15 pull-ups + 18 push-ups

pre: wux2
post: snatch WOD

power snatch:

45-45-45-55-55-55-60-6-65-65-65

cannot do hps for some reason, had to do them from the ground

I haven't done many of these metcon workouts thus far, so I am hurting right now...thought I was going to lose it walking out of the gym tonight...what a workout!

Anyway, almost did the WOD as rx'd, but basically took this as a chance to really try to kip as I have never been able to get far when there are a lot of pull-ups involved. I watched all the kipping vids last night, and was happy to be able to string several kips together during this WOD. I could really feel a sort of efficient cyclical action developing. Still need a lot of work, but:

Lost count somewhere into Round 5:
15 ~pullups (all half-arsed kips, would not fly if a Crossfit trainer was watching)
30 Pushups
45 Squats

27F/5'8"/170

6 rounds + 15 pullups

all pullups with a slight jump

ouch...

4 and 1/3 rounds. Then finished the other two. Started with squats.

Great workout.

Can't wait to do the back squats tomorrow, I realized I need to do them more often during the CFT last Friday.

38 (today) Birthday Workout! 145/m/5'5"

As Rx'd

5 rounds at the buzzer. All reps were exceptional. Focusing on full ROM.

Pull ups were good. Getting quicker and more fluid. None broken

Push ups were the tough part. Full reps, but much slower.

Squats done in my socks on Shane's Gym wrestling mats. All the way up and all the way down.

M/39/190

As Rx'd, 4 rounds plus 15 Pull Ups and 30 Push Ups...Wow, this was much harder than Cindy!

6 rounds + 15 pullups + 15 pushups.

I was thinking I might be able to do 7-8. Guess not.

male 46 years 6'4"/238lbs

5 complete rounds with jumping pull ups otherwise as rx'd

I just want to pay tribute to Tucson Police Officer Erik Hite who made the ultimate sacrifice on Sunday when an armed subject ambushed him with an assault rifle during a car chase. Erik protected our country for 21 years then the City of Tucson for 4 years. He has a son in the Military and a very young daughter. I thank all of you Police and Military and all others who put their lives on the line for us daily. Two other Deputies from Pima County were also wounded. God bless you guys and girls, and please be safe.

4 rounds as Rx'd, with last Cindy @ 20rnds thought I would get 6, humbly disappointed.

37M/185/5'10"

As rx'd

10 rounds.

As rx'd
8 rounds w/ 2 seconds to spare.
That last round KILLED.
I'm going to go inside now and die.

42yo/m/5.11/170#

First wod after a wk off due to sore foot. Still can't run or bear load, but able to do air squats.

4 rds + pull ups, push ups & 35 squats

1 CFWU x15

4 in 21:00 great work out

49/170

38m 185
6.75 rounds (time up 3 squats in on round 7)
how i ever thought 10 was an acheivable goal, i don't know.
26 rounds of cindy does not mean you can do 13 of this. for me anyway...
in the park in the rain might have been a factor, tho

28/F/5'4"/149lbs

Warm-up: 480m run followed by 3 rounds of-
10 squats
5 push-ups
15 sit-ups
3 pull-ups

WOD: Brand X "Pack" - AMRAP in 20 min of
9 pull-ups
12 push-ups
27 squats

8 rounds + 9 pull-ups + 7 push-ups

Went in with a goal of 8 complete rounds :).

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

Buzzer went off at the 17th squat of the 5th round.

A little faster and I had 5 full. My last Cindy was almost 14 rounds, so I'm pretty pleased with this. Think I prefer to have fewer transitions.

20 minutes of work; at least 35 minutes until I felt normal post-workout.

6 Rds
+15 Kippers
+14 Push ups

Still sick recovering

22/m/165

6 rounds, pullups on rings.

Tougher than Cindy. Shouldn't have practiced bench press beforehand.

As rx'd 4 rounds+15 pullups+15 pushups

Love this site, thank you for all you do for the Armed Forces!

35/m/210/5-11

4 rnds + 9 pullups

I thought I would get 5 but after seeing speal got 6 2/3s I don't feel so bad. Pullup bar was rocking all over the place at the Hotel.

5 as rx'd.
Girlfriend did 5 as well.
She's hott.

Ok, so the push ups are what got me here.

6 rounds + 12 Pull Ups

Pull Ups and Squats were a breeze...was forced to break push ups into threes after the first few rounds..ouch!

Miranda
CrossFit 801

25/m/185/5'9"

as rx'd

7 rounds

viva la revolution!

#564
sorry on the lost of Eric.My deepest sympathy to you and especially the family. May he rest in peace. I am a retired NYPD and those losses never go away. Our prayers are with you and the family. Be safe.

9 rounds as Rx'd.

31/m/165/5'10"

ouch, my first crossfit workout. Only got 3 of these rounds in, and that's with taking the pull-ups down to 10 per set. Pull-ups were definitely my weakness.

3 rounds, 4th round got up to 30 pushups, ran out of time before the squats.

30/M/170/5'7"

Evil Cindy is hard core! Wow.

As Rx'd, 5 rounds.

Tony, you crack me up. "I'm trying to do a film!"

23/m/5'7"/148#

Was sure I'd get at least 5... push-ups were the deal breaker, and were broken up a ton.

4 rounds with about 30 seconds to spare.

first real crossfit wod, this is hard. Did 3 rounds of negative pullups, managed the first 15 pushups as real ones, and the rest as knee pushups, and managed all 45 squats, but the last one did it as 15-10-5-5-5-5.
Afterwards tried to go for a run, and got about 25 yards before I thought my legs would give up and had to settle for walking 2.5 miles.
I'm definitely going to keep trying to do these as I haven't had this much fun in a workout in a while.

steve
m/46/172

5 rounds + 8 pu's
Need to learn kipping to imporve here.

m/30/160lbs

8rds RX'd
it seemed easier than regular Cindy.
Bryan

36/6'2"/195

As rx'd: 5+15 pullups

Took a good hit on rounds here compared to Cindy. First 4 rounds of pullups were unbroken. 30 pushups per round was my weakness for "Cindy Holy Moly"

24/m/6'2"/190lbs.

8 rounds as RX'd.

Great work out!

m/39/5'4"/143

5 rounds in 20:06

As RX'd

6 rounds, 15 Pull ups, 5 push ups

next time i'm gonna show this loose broad my Oh Face. Get after it

21/M/160/5'7"

i havent been posting cause there's been so many. but oh well...anyways.

as rx'd: 8 rds

my friend luis did 6.

23/m/5'11/172

RX'd 6 rounds 10 PU

Mark:
25/M/175
5 rounds + 12 Pull Ups

David:
25/M/180
4 Rounds

33/m/180

4 rounds as rx'd

Oyden:
37/M/200
8 rounds 2/3 because I could not complete the squats for the 9th round.

m/180/23/6'

as r'xd.. +4 rounds...but didnt make it 5 in 20 mins...did 5 anyway

MGySgt. M/46/202

As Rx'd

4 Rounds. Into the 5th week of CF without missing a WOD, and I can see and feel the difference. I am hooked.

OooRahh

43/m/180/6'1

as rx'd:
5 rds... barely.

43/m/180/6'1

as rx'd:
5 rds... barely

36 m/6'0"/220 lbs/ CF newbie

5 min on step mill
2 min as hard as possible on the rower
15 assisted pull ups/ 20 push ups/ 30 squats
15 assisted pull ups/ 15 push ups/ 25 squats
15 assisted pull ups/ 15 push ups/ 25 squats
15 assisted pull ups/ 15 push ups/ 25 squats (cramped)
15 assisted pull ups/ 12 push ups/ 25 squats (dizzy)
17:30
15 min on treadmill (walking)

not worthy...yet, see you tommorrow

45/f/160

Warmup: 500m row

WOD: 4 rounds + 10 pullups
(green band assist on pullups, knee-pushups, squats to medicine ball)

With 20# vest

4 RDS. + 15 pullups + 14 pushups

I liked this one.

m/37/5'10"/210

Second week of the kool aid high.

Pullups were jumping pullups, all else as rx'd
5 rounds + 15 pullups and 30 pushups.

Feeling woozy and I can't wait for tomorrow.

^^^^^^^^^^^^^
m/33/5'11/192

5 rounds.
Started incorporating www.crossfitendurance.com yesterday to help train for my first marathon in September. We'll see what happens.

M/36/140
@ home, 6 rounds, pull-ups reverse grip, all unbroken, perfect push-ups, sqts as rx'd.

m/29/162/5'10"

Day 2

Managed to finish 3 rounds, and would've gotten through a 4th if I could've done the pushups and pullups faster. The squats came easily (soccer) and could have done more sets of those.

First time I've felt pukey after a workout in quite a while, thanks coach!

regular cindy, 16 rounds...

I'm back! Been away too long.

4 rounds + 8 PU

5 Rounds + 4 pullups

4 rounds + 5pu

Woah, 5 rounds. Maybe really 4 rounds and like ten air squats, but I'll call it 5. Thats half of my cindy score. Woah. Jesus How quick I improve. Got even more crazy looks at the gym today, met a friend, he wanted to try my "crazy-ass" workout, but gave up after two rounds. Too much troubles on the pull ups.

Oh, and I'm really improving really superfast on my pushups and pullups!

3 Rounds

5 rounds

m/29/185lb

WOD as rx'd:
6 rounds + 15 pullups & 30 pushups

- OlliS

5 rounds

3 rounds plus 15 pull ups, 10 push ups.

Severely dehydrated from working outside in 93 degree heat all day. Thought I had hydrated enough but after the work out I developed severe cramps from my hips down. Could hardly get dressed and lay on the floor of the locker room for awhile trying to stretch my legs. My hips locked up, legs and feet contorted. The worst cramping I have ever experienced. Washed down a bunch of salt with lots of water. What a mess.

4 rounds
plus PUs, pushups, and 15 squats of round 5
(I went ahead and finished the squats after time was up)

By the end, my jump-assisted pullups had degenerated into something more like pullup-assisted jumps.

CFWU x 2

Sub. ring push-ups for push-ups

7 rounds

butterfly kipps worked well.

rx'd

3 2/3 rounds

did snatch WOD from tuesday. first time doing snatch so went light to focus on form. 45,55,65,65,65,75,75,75,80,80.

then did 3x Cindy completed 7 RDs and 15 pullups, 13 pushups.

Another awesome CF WOD!!

It was really hard not to bust out laughing while filming that video for Coach Blauer.

For all you CF'ers in Northern Virginia, CrossFIt Northern Virginia will be opening in the Ashburn area in the September / October timeframe.

Shoot me an e-mail on jasondury@cox.net if you are interested in getting details on location, etc. Our grand opening WOD will be this year's FGB III fundraiser!

47/m /196 today

7 rnds as rx'd plus one extra rnd of pull ups in 19::56

45/f/146/5'6" 3 rounds + 8 pullups.

7 rounds + 5 pullups

41/230/5'10"/m

4 rounds + 15 pullups, 20 pushups into the 5th round

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

5 rnds + 15 pull-ups & 6 push-ups

23/185/5'7/m

6 rounds + 15 pullups, 20 pushups into round 7

BTW i was a Bad Band Boy...So Smoked.

Carolina Crossfit Rocks

f/25/107

4 rounds + 15 pullups +7 pushups

i am bad at pushups

as rx'd. sucked.

3 rounds + 15 pullups, 30 pushups

aka 11/3 rounds

Tony is BA. Loved the video. Can anyone tell me what kind of watch he is wearing? That watch looks tough!

Thursday 6/05

As rx'd but had to do strict pullups; kipping hurts the muscle I pulled in my rt. forearm

4 rd + 4 PUs (yuch)

M/29/240/5'11

4 rounds in 19:38. Became violently ill afterwards...not for the week at heart.

5 rounds and 10 pull ups

4 rounds even.

Probably not the best showing, since I had to wait for the pullup bar a couple of times, and my 4th round of pushups were on my knees (this damn shoulder just won't take any sort of pressing motions).

F, 125bwt, 5'
10 min. warmup on elliptical
My first CrossFit workout:
I did the regular Cindy. I substituted the short bar for my pushups (pushpress). I took 100 off the assistant for my pullups.
6 rounds, 5 pulls, 2 pushpress

M/45/154

6 rds 15 pu, 5 pu.

31/m/6'2"/205

4 rds + 15 pullups + 6 pushups

Pushups were terrible after 1st round. Definitely harder than regular Cindy.

Phil 4:13

3 rounds + 15 jumping pullups and 15 pushups.
My pushups take me FOREVER!!!!!!!! Just started my
3rd month of crossfit, Love it!!

4 rds + 15 pullups*

*last 2 rds were towel jumping PU

22/m/5'10"/155

6 rounds with 5sec left.
Dang Globo Gym guy told me to put my shirt back on, and for some reason was telling us to be careful on the pullup bar. Let's see him do this workout and not need to take his shirt off.

35/f/155

3 rounds + 10 pullups

Pullups blue band
Pushups ugly and some definitely knee.

26/m/155

6 rounds + 15 pullups

Wow, that really hurt. Katon, I think I might have beat you on this one. Oh yeah, feel the pain.

19:59 4 rounds

5 rounds complete
plus 15 pullups & 30 pushups.

As rxd.

165/29/m/5.9

26 / M / 5"11 / 162 lbs.

As rx'ed

7 rounds + 22 pull ups

5 rounds + 8 pull-ups

M-30-185-5'8
Crossfitting for 2 mo.
6.3 rounds.
Able to do the first two rounds with reg pull ups, then had to switch to the assisted machine.

I did 4 rounds.

but my pullups were mostly assisted after the 1st round.
my pushups had to go to the knees.

how long before i can actually do this without cheating? How many months? Please let me know?

26/m/6'4"/215lb
had to do jumping pullups, and pushups from knees after first round.

3.16 rounds: 3 full rounds, 1 set of pullups, and 6 pushups

4 rounds as RX'd in 16:40, fought off pukie the last 3:20.

KWOOD

32/M/195/enjoys beer & ice cream

5 pull-ups/15 kettle swings(72lbs)/30 push-ups/45 squats
3 rounds + 1 set pull-ups
20:00

...wore 24 lb SCBA/airpack for this one...made me re-evaluate my life

39m220
4 rounds - 4/4/5/7min
pushups fell apart on last one

m/6'/43/181

4 rounds plus 10 pull-ups

33yom/168/6'0"

CFWUx2
As rx'd - 20 squats shy of 5 rounds. Pissed. Pushups seemed tougher than normal.

m/6'2"/22/183

5 rounds plus nothing

GWU and BWU

WOD as rex'd

6 rounds..15 Pull ups and 30 Push ups..

Push ups killed me.. :(

6 rounds

26/M/196/5'10"

4 rounds 15 pull ups 28 pushups

m/31/220/6'

4 rounds plus 7 pull-ups, used gravitron with 100# for 3 rounds of pull-ups.

27/6'8"/210

4 rnds - 15 pullups 26 pushups.

done in a different gym with limited kip.

m/38/6'1"/225

5 rounds

As rx'd

6 rounds 18:57 (damn watch!) and finally just about over the world's worst cold/flu. Good to be back to x-fit.

m 29/170/5'4

8 rounds + 15 Pull + 15 Push

5 full rounds. Thought I was going to die at the 8 minute mark.

m/23/145/5'

2 rounds + 13 pullups. really? wow.

F/38/120
10 rounds + 40 squats

Did last 5 rounds with jumping pullups
Squats were the easiest.

5 rounds plus pullups & pushups on 6th
Ouch

2 rounds. Not my best performance.

4 complete + 15 Pulls + 10 Push (20 Min)
5 Complete in 23:07

1 hour run on treadmill, random hills level 3, 6.5 mph

3 rounds in 15 minutes
rounds 2 & 3 jumping pull-up

Totally hit the wall, bonked, gassed, you name it. I was 100% done at the 15 minute mark, no way I could start a 4th set. Maybe the 1 hour run was over-the-top.

!First WOD ever!

F/53yo/165lb/5'6" Started working out ~18 mo ago, started crossfit about 1 mo ago.

6 rounds
15 pull ups
30 sit ups
23 squats

assisted pull ups
modified sit ups

M33/181/6'2.5"

As RX'd 7 rounds + 9 PUs

Compare with 27 2/3 PR on Cindy.
I knew this was going to be tougher. Great WOD. Thank you.

5 rounds exact as Rx'd.

Last round of pull ups sucked...or I should say, I sucked.

5 rounds Plus
10 pullups.....25 Pushups
did 10 Pullups each round

25/m/157/5'8"
as rx'ed
6 rounds of torture!!

CF Cobra!

Trevor:

4 rounds + 10 squats

Todd:

4 rounds + 15 pull ups, 20 push ups

Age 52/BW 250# Completed 4 rounds (+ 3 pullups) in 20 minutes of 15 Pull-ups/30 Push-ups/45 Squats. Finished off round 5 (24:55).

Nicole: 6 rounds + 10 pullups

32/m/196

did 1/2 the workout today (10 mins only)

4 rounds.

21/m/160/5'11"

5 rounds as Rx'd @ 19:52
Thats was tougher than i thought...Fun though.

7 rounds plus 6 pullups

As Rx'd:
9 rounds
M/28/150/5'9"

7 rounds plus 15 pullups as Rx'd

M/32/198

wu: OHS, be, KTE 2x10 ea.
WOD: 6 rounds

Pushups showed me that my 5x5 90# db press yesterday might not have been the best idea.

Someone earlier said "easier than Cindy" - ???

My PR at Cindy is 750 reps (25 rounds)
While I wasn't really feeling a PR coming on today, I only got 540 reps, which is like 70% of my Cindy score. And it still hurt! What are others percentages looking like?

f/25/120

3 Rounds + 10 Pull-ups

This was my first workout with all kipping pull-ups!

29/m/185

As Rx'd

5 rounds

3 weeks into cross fit and starting to get past the I want to spit blood factor on most of the workouts. Posted 18 squats short of 5 rounds. Pretty lame I'm sure to the standards of most on here but this one brought the hurl card. Almost chucked my lunch, but all is good. Can't wait to do it again to track my progress.

27/f/140

5 rounds + 15 Pull-ups and 8 Push-ups

3 2/3 rounds

push ups a lot harder now that I am taking my nose to the floor.

warm up today was about 1 1/2 hours of ultimate frisbee, about a 30 min break then 3,2,1,go!
4 rds + 11 pullups. I was gased.

36/m/190
8 rounds as rx'd in 19:58 . . . .OUCH!! Tough, but fun. Squats were the ass-kicker for me.

m/194/29
6 full rounds, 2 pullups.
Should've been better, but have a splitting headache.

Did 4 rounds plus 15 pullups and 20 pushups in 20 minutes...then finished that fifth round at 21:35...

those last 10 pushups killed me...

M/48/150

5 rounds + 10 PU

Push-ups done on incline for shoulder--limiting step.

Charity-
7 rounds

Jeff @ home
8 rounds even
Last round I was racing the clock. Everything was still full ROM, but push ups had some snaking and squats were a little sloppy.

as rx'd 6 rounds

4 complete rounds
+
15 pull ups
+
25 push ups

4 Rounds, 22 Push Ups

(17 round Cindy)

7 rounds as rx'd

3+15+12

Cindy PR is 12+3

4 rds + 15 Pullups and 15 Pushups.

Pullups were the easiest part of this. The other two really slowed me down with the higher number of reps.

5 rounds + 1 mile before and after the 20-min clock, kinda like a 3/4 murph.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie-26/135
Cindy 5-10-15
14 rounds

Nic-28/175
WOD as rx'd
6 +15 pullups

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

5 rounds + plus

pu + push ups

Tony,
Thanks for another great video. Thanks for helping all of us stay safe.

40/m/160
as Rx'd 8 full rounds, 15 pullups, 30 pushups and 30 squats. I think I need to get a weighted vest.

6 rounds at the buzzer. Tough WOD. On the road, sleep-deprived.

Tariq

6 rounds + 15 pullups

neily neil you are a beast!!! keep up the good work!

5 rounds, 15 pullups, 5 pushups.

kinda tired after the running & hang power snatches, but really, this was a LOT different than Cindy.

on a happy note: i got about 8 butterfly pullups. that was most welcome news!

7 rounds +15+21

M/46/145

CFWU1

5 Rounds + 15 pullups + 20 pushups

35 y/o male, 149#, 68"

WOD as rx'd
4 rounds completed

Jennie: 26 F 160# 5'9"
Completed 4 rounds + pull-ups & 25 push-ups

3 Rounds +15+5

6 rounds

M/23/155 GregAWu

5 rnds + 20 pushups ; completed 6th by 22:30

Feel the suck.

as rx'd:

5 rounds + 15 pull ups + 30 push ups + 17 squats

4

4 rounds

M/38/150

36/m/172

4 rounds, assisted pullups.
5th round of assisted pullups.

29/m/180

5 rounds plus 4 pullups, with plenty of interference from my 2yr old(not that it made much difference)

Jumping pull-ups

5 rounds + 15 pull-ups + 30 push-ups

30yom, 5'9", 160#
6 full rounds and 9 pull-ups. All p-u where strict.

Male 43 yrs 200#
8 Rounds +6 pull ups as RXd

Male 28/6'1"/185
Warm-up 1 mile run
ROD as Rx'ed
4 rds + 4 PU

5 rounds, watched the last 40 secs tic

48/M/215

4 + 11 pull ups

4 rounds as rx'd plus 20 pushups

6 rounds in 20:01 much different than cindy.

modified playground CFWUx3
4 rnds as rx'd, 20 PushUps

M/36/225
5 rounds+15 pull ups and 13 push ups.
Had to do most of my pull ups as dead hang due to the crowd of people hovering around the cables. Feel like I could of gotten more if able to kip, the apparatus I used for pull ups was not kipping friendly. We'll get 'em next time.

7rds
15 pull ups
30 push ups
16 squats

6 rounds at buzzer, had to break up pullups a lot, pushups and squats break up once

6Rds+15+30+2

4 x rounds + 15 pullups and 30 pushups
completed 5th round in 21:08

CFWOD #32

4 rounds +12 Pull-ups

N-I-C-E!

45 yo M

9 rounds + 15 pullops 30 pushups 25 squats

just missed my goal of 10 rounds.
This was a lot harder than Cindy which I usually get 24-25 rounds.
Pull ups were the hardest for me, but did them all with strict form. Made 4 rounds before having to break them into smaller sets.

33/M/185

5 rounds.

29/M/200

as rx'd 5 rds 14 pull ups

4 rounds
+ 15 pull-ups
+ 7 push-ups

5 rounds + 15 pull ups.

w/u CFWUx1 (-dips; pullups were a set of 10, but varied forms to figure out what to do in WOD)

subs: pullups with band for half of first round, had no rhthym, so switched to jumping kipping pullups; pushups on knees
3 rounds + 15 pullups + 10 pushups

fought for space again in weight room -- honestly, it just makes doing my warmup harder. takes twice as long for half as much. i was hoping for 4 rounds, but after watching the video of the marines at Camp Pendleton only getting 4, i am not surprised i got 3 1/2. however, i am crazy sore and physically tired today. its been a long cycle and i am ready for the rest this weekend. 2 glorious days!

ck

4 rounds

(215)

6 rounds and I'm sore this morning!

As Rx'd.
4+10

4 rounds. I'm losing it.

m/34/183
As rx'd 7 rounds +15,+30

f/36/121
Assited Pullups, bench pushups
6 rounds

5 rounds + 15 pullups
Crossfit Sverige - gå med i facebook gruppen med samma namn

4 rds 15 pullups
5 rds 22:55
No Excuse, but for future reference, sick last 2 days with stomach virus
Going to cycle back to shoulder presses to get back on track

3 rounds...thought my head was going to explode or I was going to vomit

Mike F:

5 rnds + 15 pull-ups + 6 push-ups

Nancy T:

4 rnds + 15 jumping pull-ups + 20 knee push-ups

Kelly T:

4 rnds + 25 squats (sub jumping pull-ups & knee push-ups)

Kristin R:

4 rnds + 8 Pull-ups (sub jumping pull-ups)

Jessica B:

6 rnds + 10 Pull-ups (sub 70# assist Pull-ups)

5 rounds (plus pullups and 10 pushups from 6th round) - tough one.

Great workout. Just got 5 rounds

6'4", 34, 210.

Almost got 6 rounds as rx'd. The timer went off right in the middle of the last round of squats. Finished up 6th round in 20:25.

This seemed easy to start off with (did the first two rounds in total of 4 minutes), but got a lot harder quickly.

as rx'd 8 rounds in 19:57 it felt like someone came in at night through a bucket of water on me and beat me with a stick while i slept when i was done... good work out

2 rds of CFWU (only 7 pull-ups and dips in each)

As Rx'd in order listed - 6 full rounds, got 13 squats into round 7 when time ran out

4 rounds 15 pull-ups, 30 push ups, 45 squats

4 rounds 15 pull-ups 30 push ups 45 squats

CFWUx1
6 rds + 10 PUs

7 rds

m/30/185

3 rounds

30 yom
127lbs
4 rounds + 15 pull ups

1K run + GWU + BWU

WOD as rx'd

6 rounds + 35 squats :(

Focused on nice deep squats for all reps

1st time with Cindy

7 sets as rx.

wow. as rx'd: 6 rounds in 19:52

m/28/185

6 rounds 10 pulls.

tried the whole way with the butterfly kip. it was ugly, AND i'd like to report that i hit my forehead on the bar. Unfortunately my Cindy is higher than my I.Q.

44/m/159#

my cindy PR is 20 (just recently), and after taking a few days off for lower back rest i thought i could get 7 rounds here. No dice, pushups were a huge time suck after the first two rounds

5 rounds plus like 5 pullups

M/32/5'8"/174#
Month 3 of CrossFit:

5 Rounds plus 1 Pull up (buzzer beater)

This is month 3 of CrossFit, after not exercising much in around 8 years. I can't believe how effective CF is.

Oh, and I did my first Muscle Up this week. So stoked!!

6 Rds 5 Pull-ups

this one sucked!!

greg A's warmup

then as rx'ed
4 sets
+ 15 pullups
+30 pushups
+15 squats
i've never felt this sick after a workout.

4 rounds plus 11 pullups.

pullups holding me back, gotta master the butterfly.

169.5

67, 78, 67, 78, 83.5x3, 78, 72.5

Form needs work.

-2mi. w/ 25lbs: 29:45, AHR 130

-5min warmup: .54mi on treadmin 0% incl., AHR 137

-WOD: 3 rounds +10 Pushups, 34lb assist on gravitron.

as rx'd w/ pull ups on rings hung from fork lift
6 rounds plus 7 pull-ups
first 90 deg. day in ohio and already put in 12hrs of work so i was pretty happy w/ the results

2 rds. + 15 pull-ups & 30 push-ups...164/177
I was absolutely smoked today. Can't believe how poorly I performed, especially after four rest days.

4rnds + 15 pull-ups

48/m/140
6 rounds
2:20
2:53
3:40
3:56
3:47
3:30

21/M/5'4/145 lbs

Total: 8 rounds

Unfortunately I've not been able to do cross-fit for the past 2 weeks due to being under-way on a ship (ddg-94) for my yearly reserve duty. But I was able to see this and able to do it in the small gym onboard the ship.

Do any of y'all have the same obstacle, since many of the cross-fit WODs would have to be greatly modified?

As rx'd

5 rds even

A very different animal from Cindy...

5 rounds + 15 pullups + 15 pushups

Finished it for a full 6 rounds in 22:13

Pushups were definitely my weakness here...

46/m/160

Subbed dips for PUs (at home)

6 rounds

41/M/170#

6 Rounds +15 pullups + 15 Pushups

Pushups limiting for sure...

BNB

4 rounds, 10 pull-ups (jumped). Ouch! Avg. HR: 148.

BN

29/m/5'7"/150 - day 1

Decided to do this 3 day old WOD as my first as it needed no equipment that wasn't at my local park.

Just 1 round + 15 pullups + 30 pushups + 20 squats

I need to learn how to kip, was breaking almost after every single pullup, pushup form left a lot to be desired. Been sedentary for 5 months apart for short biking trips to commute. Upper body is rubbish, only the squats were relatively easy.

justin 34/m/212
exactly 4 rounds

3...barely

M 35/226

8 squats shy of 6 rounds...so close

6 rounds plus 2 pullups....

m/215/26/6-4

7 rounds

8 full rounds + 15 Pullups and 30 pushups
Hooyah

M/33/205/5-10

9 full rounds. Finished 10 seconds over 20 mins.

M/22/80kg

Jumping pulls, 4 rounds and 5 pulls.
Struggled with pulls and pushes, squats was easy.

M/23/180lb
4 rounds 10 pulls.

W/36/201

7 rounds

Did this workout with the class. 5 pullups 10 pushups and maybe 10 squats to warm up.

6 rounds and 15 squats.

Push ups were the limiting factor. I rested to much on the squats. Worked the butterfly pullup and it is certainly faster.

46/m/185
Sub'd (My wife read the workout wrong, big dummy)
45 Squats
15 Push ups
15 #4 PU assists
5 plus
32 squats

42/F/120
Sub'd read it wrong
45 squats
15 pushups
15 PU's #6 last two at #7

5 rounds

F/34/138/65"

Did jumping pull-ups and push-ups on knees.

3 rounds +11 pull-ups.

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

6 rounds....20 minute and 20 seconds. jumping pullups on playground.

6+15 pullups

I've missed a few days here and there over last month and I can feel it.

4 rounds.

5 + 15pull and 20 push

6 round

and 15 pull ups, 20 push ups

7 rounds

m/40/205

pullups on latpull machine

9 rounds + pullups and pushups

LAV
5 Rounds, 3 Pullups

As Rx'd 6rds +pulls +pushs +8squats

7 rds + 3 pullups

m/37/175

4 rounds, plus 15 pullups and 15 pushups.

Gassed from long bike rides, but legs were not the problem, pushups were. Normal Cindy is 17 rounds, so this was a bit disappointing.

Binky
f/36(!)/?
4 rounds, plus 15 pull ups with 150lbs assist

4 rds + 15 PU 30 PU

32m 5'11" 190#
6 rounds as rx'd
scdf1 0508

39/m/175

6 rounds plus 15 p.u. 30 push-ups

this one stung a bit!!

6 rounds

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'ed
5 rounds +15 Pull + 30 Push + 22 squats

Did it as RX'ed and DAMN! those pushups were the real killer in there. I can still feel it in my legs 4 days later.

5 rounds, 15 pullups, 30 pushups, 15 squats

27/m/175

as rx'd: 7 rounds +3 pullups

4 rounds with assisted pull-ups
pukie was knocking...

as rx'd:

7 rounds

#777: I have the same problem, in that I don't have any access to barbells at either my work gym or home gym. So I'm forced to sub all the weight exercises with dumbells. Great for working on stability, but greatly reduces the weight you can lift for the max weight WODs. Once I'm closer to home full-time I'm going to invest in some bumper plates and sort the problem once and for all.

Just to give you some idea of what we are up against. Our work gym was recently inspected by the Army Physical Training Corps (British Army)and on the report the first thing they suggested for improvement was 3 TVs. I'm sorry guys, I have never met anyone who actually got fit watching a TV. What about some barbells/kettlebells/medballs/jump-ropes/etc. We could probably get all that I suggest for the cost of the 3 TVs.

Up the revolution.

31/m/190

4 + 9 pullups

m/30/230

4 rounds (pullups with 70 lb help)

WU: few mile x-c run with dog
WOD: mixed up, did 15-25-35: 9 rounds

as rx'd:

5 rds plus 7 pull ups

(finished 6 rds for good measure)

20 push ups into round 5

M/48/185

As Rx'd 8 rounds

needed a drink of water really bad, got cotton mouth really bad, this seemed to slow me down

completed 08/06/08

instructing somebody whilst completing.....

3 rds + 15 PU 30 PU

absolutely kicking myself

assisted pullups (75lb)

4 rounds

10 rounds 15 pull ups 10 pushn ups

4 rds

subed situps for squats due to bum left knee.
knee is improving

not the best effort

3 rounds + 15 pullups

as rx'd- 4 rounds even

I'm still new to this (converting from bodybuilding style training), but am loving every minute of it.

3 rounds + 15 pullups + 15 sq
finished out the squats pretty quickly

Still running a week behind

Push ups were the tough part.

As Rx'd
5 Rounds

M/32/215
Still fighting the cold.

7 rds +pull ups 20 push ups....

M/27/5'8"/190

As RX'd:
2 Rounds + 15 Pull-up, 30 Push ups, 10 Squats

WU
4 rounds plus 1 round of pull-ups and 1 round of push-ups.
M/47/195#/72"

pre: 5 minutes jump rope
10 minutes abs

WOD -- 5 rounds plus 15 pullups, 30 pushups, 21 squats.

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

AS RXD

5 ROUNDS + 15 CHINS + 15 Push Ups

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

4 full rounds + 15 pull-ups, 30 push-ups, 29 squats

modified push-ups
jumping pull-ups

MOD W/UX2
Super Cindy
as rx'd
4 rds + 15+ 20= 75/140/180

(pr reg. cindy ~17+ rd= ~85/170/255)

m/40/245/6'

6 rounds

Meyer- 4 rounds
Edler- 4 rounds 1/3 jumping pull ups

M 36/64/158 Completed on 13 JUN 08
CFWU 3X15
as rx'd 6 Rounds

F 54/59/105
CFWU 3X15
3 assisted Pull-ups, 12 knee Push-ups, 21 Squats
10 rounds

awesome METCON workout!

CFWUx3
4 rds
-just not as much energy for working out now with the new baby

3!

M/24/195/6'1"

As rx'd - 6 rounds. Hoo ahh that was fun!!

BW 154

As RX'd

6 rounds plus 10 pull ups

Felt awful after.

33/m/199lbs

4 sets

33/m/210 5'9"

7 and 2/3 sets of:
9/15/27 = pullups/pushups/squats

27/m/232

20:01 4 rounds

2 sets + 5 pull ups

f/31/160/5'7"

cfwu

scaled per Brandx (Pack)

9 pull-ups (assisted)
12 push-ups
27 squats

6 rounds

5 Rounds plus 8 pull ups.

Goal 7 Rounds

48YOM/5'8"/175

080619
Triple-wide Cindy
6 Rounds + 15 + 15

I think next time I'll try a double-wide version.

M/19/5'7"/175lbs

First Crossfit WOD

Scaled to 20mins
Rounds of: 9 pull-ups, 12 push-ups, 27 squats

Result:
6 rounds & 9 pull-ups

-Squats were full ROM calves to hammies.
-Lost 3 minutes while puking after 15 minutes.

stretch and ab wu
WOD
5 rds + @ 20 extra squats till time ran out

Finally did this last night, got 8 rounds.

6 rounds, plus 9 pull ups

MAWL

M - 3 rounds plus 15 pull-ups, 30 push-ups.

44/m/166

6 rounds + 9 PU's

26/m/5'9"/160lbs
4 rounds + 13 pullups

6 rounds + 15 pull ups

5 rounds w/ 20 secs to spare.

as rx: 4 rounds

Holy deceiving workout. Was shooting for 7 rounds, JD said "Dude if you do over 4 I'll be impressed", thought I'd at least get 5... nope... Pushups went away so fast it wasn't even funny.

4 Rounds plus 15 pullups plus 10 pushups. Though I did all the pullups straight through, minus the last round.