Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Post rounds completed to comments.
Compare to 220927.
Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.
Intermediate option:
Same as Rx’d
Beginner option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats
Resources:
The Pull-Up
The Push-Up
The Air Squat
The Ring Row
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Comments on 240214
145 Comments
Rxd: 7 rounds.
Exactly 15 rounds
M/40/6’/90kgs
13 rounds + 18reps RX
17 rounds + 5 pull-ups + 10 push-ups + 10 squats
13rds + 10 push ups
M/33/5'7"/218lbs
Cindy 11Rds (20:00)
5 PullUps (54)
10 PushUps (108)
15 Squats (162)
Did this one as just a Murph prep workout. Most pullups volume in a while. Arms were pumped out. Don't think I've ever actually done Cindy, but I've done many rounds of pullups pushups squats.
22 (+25) Rx
Rx
22+18
M/34/195/rx: 19+3
M/38/6’/177#
21+20 Rx
Kept a round/:50 pace for 13 or 14 rounds before the push-ups slowed me down.
(17 rep PR from 4/2019)
Deo gratias
RX
17 Rounds + 2 reps
13+2 - hot in Florida, 5 push-up / 10 bent over row with band / 15 squat on chair.
15+1
Rx: 11+19
Rx'd
12 rounds+24 reps
Male Rx 40 years old
17 rounds, 15 reps
JV: 9 rounds 15 reps (band assisted pull-ups)
MLA: 7 rounds (beginner)
24+5 rx
M/54/175/5'11"
20’ AMRAP
5 low bar pull ups heels on floor
10 push ups (8 rounds regular, 9 rounds with legs on floor)
15 air squats
17 rounds + 5 push ups
18 rounds rx’d
*three years training alone, no box.
9 rounds with L ring pull ups.
11 rounds and 3 ring rows
On 240215, doing the beginner option.
11 rounds */ 220 24kg underarm row (10 each arm) / 109 press up / 165 squats 19:56
Murph prep!
13 rnds + 5 pull ups
first 10min w/ 20# vest.
M/32/175/5’6”
9 Rounds
M/50-55 👨🏻🦳
Intermediate
15 rounds
12 rounds + 5 reps (ring rows)
M/34/Int-Beg
Beginner: 13 rds w/ kipping pull ups. 1k run 5:28.
Rx
34 + 18
Splits
5 minutes - 9 rounds
10 minutes - 17 rounds
15 minutes - 25 rounds
M/34/175
2023 Quarterfinalist
Intermediante
13 rounds
M/23/170
10 minutes, 15 rounds.
28+5 Rds
1 round every 45sec roughly give or take.
Rx 26 rounds
37yo/200lbs
Got a PR yesterday!! 23 rounds + pull-ups and push-ups. So close to 24 rounds!
Rx ; 20 rounds, short of 10 squats.
Looking forward to next time
10 rds. Scaled pull-up to band assisted. 1-3 purple, 4-6 green, 7-10 green and black
17 rounds
m/42/170
20 rounds, best score since 3/21
Jumping pull-ups
Hand-release push ups
Air squats
16 rounds + 6 reps
Rx 18r+1
Beginner try Rx and I maked 12 rounds
Cindy
AMRAP 15 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
16 Rounds + 2 Pull Ups
Intermediate
strict pull ups
13 + 3 pull ups
I completed 14 Rounds + 5 Pullups of Cindy today.
https://youtu.be/jA9-GfhGWpk?si=E8Uxzr5gvFpxh91w
18.1
great 1st time
Male 45
18+ 15 rx
Rx 12+2
12 rounds (360 reps)
M43/183cm/84kg
M/55/210
Cindy
Complete as many rounds as possible in 20 minutes of: 11 rounds
5 pull-ups
10 push-ups
15 squats
Rx- 28+5
Great work!
Rx (butterfly PUs)
240214: 23+2 (if I'm honest, likely not get to full hip extension on the last couple rounds of squats) 💀
220927: 23+1
210321: 20 rounds
201102: 17 rounds
M/30s/227lbs
Son(16)
240214: 16 + 26 first 10 rounds strict PU, dropped to jumping PUs to finish
220927: 15+4 jumping pullups mostly
Nice job!
Nice work guys!
16+10
M / 30 y / 95 kg
RX: 21 rounds
2024 - 25R + 5
2022 - 22R + 19
2021 - 19R + 4
3 rounds per year and I’ll catch up to some of you studs!
Great job!
Back home to CrossFit after a few years off.
9+15. Yeesh I forgot how much this sucks/I love it
19
Correction, 16 rounds
Correction, 16 rounds
11 + 8 pushups
Ring rows
38 yo, 5’4”, 135lbs.
Rx: 31 rounds plus 2 pull ups
Damn! Another contender for the Cindy crown!
Very well done!
Nice work!
But how!? 😮
Thanks ya’ll. I was smoked after this but it was a fun one!
18+1
Rx
Either 22rds+28, or
23 rds+28
Compare to: 220927: 23+5
May have miscounted round 3 or 4 hence the variance. Hands and knees were feeling rough from the last 2 days, and I was just a little extra gassed in the later rounds today. Like Jim, I finished 13 at the 10 min mark, but really started to fall off. PR is somewhere around 25-27rds so I wasn't too far off that.
Man, great work. I lost count once and I do chalk marks on the floor ever since lol.
Nice work brother!
Cheers guys! Between the rowing yesterday and snatch work on Monday my hands hurt gripping the bar, elbows hurt in the pull-ups and push-ups, and knees screaming in the squats. Still one of my favorite workouts.
16 rounds rx
Lat pull downs @ 150 lbs
20 rounds + 16 reps
20 rounds RX
Rx’d: 32 rds + 11 reps (PR)
220927: 32 rds + 9 reps (previous PR)
Happy with the results, but I feel like I had to dig really deep to get there, more than before. I’m gonna keep clawing to beat previous attempts, but I think I’m hitting the ceiling soon. Dammit. Still one of my favorites though.
First time doing this in 2013, I did 13 rds!
M/ 40y/ 174 lbs/ 68”
Awesome.
I bow before you oh great one!
Sounds like age isn’t holding you back. You’re a beast 💪
I think it's safe to say you've graduated to Mary if you so chose my guy!
Bravo! You are officially the (Cindy) Man! I think you need a buttered bar, plus squats on a Bosu ball! Your improvement since 2013 is quite a testament to CF’s value.
Thanks, y’all. @Chris: Mary is fun, but I’m a sucker for the simplicity of ol’ Cindy!
Unworldly!
That’s crazy! I was looking forward to seeing what you posted today. You didn’t disappoint!
Just cray
Outstanding
24 rounds + 4 squats (pr! Amazing!)
Slacked off in the later rounds. Hit 13 rounds at the 10 min point.
61/5’8”/156
09/26/2922: 22 rounds + 10 push-ups
10/31/2020: 23 + 5 pull-ups
3/4/2019: 21 + 5 pull-ups
1/10/2019: 20 + 3 squats
8/18/2017: 21 + 5 pull-ups
11/12/2015: 24 + 5 pull-ups (pr)
1/2/2015: 23 + 9 squats
10/11/2013: 21 even
1/6/2013: 21 + 2 squats
Awesome.
Great work!
Great job and congrats on the PR!
Yo Jim that is great my man!
Still improving! Jim you are the Man!
Boom!
Wow!
24+2
Well done!
Great Job!
Today: 14+5/-/- (just out of shape 😕)
9/27/22: 13+3/-/- (nursing a back injury)
3/21/21: 18 + -/-/-
10/30/20: 15 + 5/-/-
02/18/20: 16+5/10/3
Nice work
Subbed to ring rows. 17 rounds.
M/49/6'2/185#
Modified to overhand inverted barbell rows the rest as rx'd
20 rounds + 5 inv rows
***did this wod after forearm/elbow pt session
Smart mod, coming out of that pt session.
13 rounds
M/61/6’2”/188
15+5
455 reps
Rehab scale: strict* Cindy
14 rounds + 12 reps
*Pull-ups hammer grip no kip, push-ups plank to mat and back up, squats arms in straightjacket
Goal: 14+ and I just made it. Last time, regular Cindy, 25+1.
16+13 with strict pull ups
15 Rounds + 5 Pull-ups
Dammit, I was 2 short of 30 rds!
I’m coming for you Chris S. And Coastie. 😜
Compared to 25
Go get ‘em!!
It's in sight!
Hell yeah! Great improvement!
Great job dude!
I actually made a few calls and will be having someone put butter on your pull-up bar next time Cindy comes up, just in case.
Thanks Guys! This is what it’s all about!
14 rounds + 24
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups jumping
10 push-ups from knees
15 squats
9-rds +15 reps
M- 52 / 5'7 / 210
Intermediate
scaled pull-ups to banded strict
15 rounds +2 p.u.
Ring row
box push up
11+0
27 yo/ 25 weeks preg
RX 18 + 1
17 rounds 19:30
3/4 strict pulls ups-1/4 ring pulls
push ups/squats RXed
Assisted pullups
12 rounds
What a time to be alive.
14 Rounds
Strict Cindy
10 rnds @ 15 min amrap
m/53/175
Got interrupted at 15 min for about 2 min and
just decided to call it. Ugh.
compare to were
15 rnds and 13 plus 5 pull ups
Frustrating. You were on a good glide path.
29 y
80 kg
_______________
22 round
nice WOD 😍😍
9+15 🥵
20+15RX
Inter
60 kg
40 y.o.
13 rounds
15 rds rx @95kgbw
Globo wod: As Rxed for most of you. Hog a space near a pullup bar and get at it. If for some reason you don't have a pullup bar today sub either inverted rows on rings or a railing, or a barbell in a rack or Smith machine, or heavy dumbbell rows as a last resort. If you can't kip on your globos bar or are using a door gym do strict Cindy today.
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Rounds: 17
Champions Club Scaling Notes
RANT
The more I think critically about what I'm doing as a CrossFit coach, and the more variety of settings I attempt to apply CrossFit principles in, the more I realize that... hmmm... let me try this out a different way. Here's a question: if you had a group of new people and needed to get them a conditioning dose RIGHT NOW FOR THIS WORKOUT, what is the first thing that comes to your head? For me, it would be simple: 400m run repeats. If it's a group of 20 people, at leat 15 of them would find themselves gasping for breath in some capacity. Even experienced people coming in once-a-week would get a great dose out of it. But what's interesting is that Coach Glassman helped uncover that doing pull-ups, push-ups, and squats pack just as bad - or even worse - of a conditioning punch. Or, I should say, could possibly pack that punch. If I put those same 20 new people through Cindy (full ROM standards), I would bet 5 of them (at most) would get a conditioning dose. So here, again, is why I like to break things down to a few simple questions when scaling. The main one here is: are my pull-ups, push-ups, and squats good enough to be conditioning tools? Be honest with yourself, because the target audience here is for people who are scared for their lungs and head on this, not their arms and legs. If not, then simply decide if you want to keep the conditioning dose and change the movements, or keep the movements and change the conditioning dose. There's no wrong answer as long as you're aware of what you're doing. Also, Cindy is one of the most mentally challenging workouts. More so than Chad, in my opinion. It's simply the slowest 20 minutes outside of a math classroom I know of. I find a lot of success with myself and our Champions Club peeps if we don't look at the clock until about 4ish minutes left. Instead it's a race to landmarks: how quick can I finish 8 rounds? Okay, now get to 13 as fast as I can. Well, I'm basically at 20 already, so just make it to 21... and so on. Takes a lot more focus but the scores have shown good returns in the form of prs by way more than expected.
SCALING QUESTIONS
See rant.
Who is the target audience for this workout?
How much slop will I allow on my push-ups?
Cut ROM on pull-ups or go to ring rows?
Keep push-up number and lose intensity or drop the push-up number and lose the "rx"?
If quick transitions aren't available in the space you work out, would you be better off doing Candy or Angie?
NEW TO CROSSFIT SCALE
As is, just drop the intensity bigtime. Keep 20 minutes on there, though, and go slow to focus on form. Even scale to just kipping on the bar or planks holds every other round if you want
GENERAL FEAR LEVEL: 8
Great rant Chris--wish I read this before the wod--I sort of gave up during my unforeseen break and lost it mentally(mainly because I know how painful it can be)
The math class comment was funny!
Great stuff as usual my man!
This is all true. But remember that the Cindy stimulus is not solely "conditioning". I mean, that might be the main one. But for some individuals, the stimulus might be muscular stamina (as opposed to endurance). Or strength. Or coordination. Or speed. Plus, even for those of us who have seen Cindy many times - the feeling the next day is very different than the feeling after running multiple 400's.
I'm with that Mel, and that's why I think it's important to understand who the target audience is. Like, for me, Isabel is a strength workout; a 5 or a 6 on a scale of 10. But I'm not the target audience because I'm weak as hell compared to who the workout is designed for. So when Isabel comes up, I gotta ask myself, "Do I want to continue working on the strength (do Isabel) or do I want to get that 8 or 9 conditioning dose for today (do repeat 400s or something)? My current fitness level won't allow me to have both, and many people could say the same for Cindy.
Exactly. Every workout (well most) offers a choice - which weakness would you like to work on today. It's up to the athlete or the coach to make smart decisions, and perhaps not always focus on one vs. another.