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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Featured photo:
Taken by Johany Jutras in Miami, Florida.

5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time

*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats.

Post both Cindy splits and deadlift weight to comments.

Scaling:
If you do not yet have pull-ups, consider scaling the movement to a ring row, jumping pull-up, or banded pull-up. Beginner-level athletes can work solid mechanics on the deadlift, adding reps to allow more practice. Intermediate athletes can perform this workout as written.

Beginner option:
5 rounds of modified Cindy for time
5 minutes to deadlift 5-5-5-5-5
5 rounds of modified Cindy for time

*One round of modified Cindy is: 3 ring rows, 5 assisted push-ups, and 9 squats.

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
15 overhead squats

♀ 65 lb ♂ 95 lb

Post rounds completed to comments.
Compare to 160524.

Scaling:
Today we have a variation of the benchmark workout Cindy. Intermediate athletes should perform the original benchmark if they haven’t done so already. If you have a Cindy record, complete today’s workout as prescribed. Newer athletes should modify the movements and load.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 push-ups
15 overhead squats, PVC pipe or dowel

Cindy XXX

Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats 25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats

Try as long as possible for unbroken sets.

Post reps completed (or time) to comments.
Compare to 200616.

Scaling:
Today’s workout is a version of the benchmark workout Cindy. Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this workout as written, focusing on unbroken sets for as long as possible.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 ring rows
10 assisted push-ups
15 squats

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters.

Post rounds completed to comments.
Compare to 180127.

Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating

*After every 3 rounds, run 400 meters.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges

*After every 3 rounds, run 400 meters.

Candy

5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie

5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Share your choice of workout and time in the comments.
Compare to 200413.

Scaling:
Candy and Maggie are the less-frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.

Intermediate Option:
4 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

4 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option:
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats

Hard Cindy
Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate
♂ 35-lb pull-up, 30-in box, 45-lb plate

Post rounds completed to comments.
Compare to 200218.

Scaling:
Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there. If you have a Cindy score, increase the difficulty of each movement in the triplet.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 10-lb pull-up, 20-in box, 15-lb plate
♂ 15-lb pull-up, 24-in box, 25-lb plate

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 elevated push-ups with hands on a box
15 squats

Complete as many rounds as possible in 30 minutes of:

500-m row
3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post rounds completed to comments.
Compare to 200118.

Scaling:
If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, consider reducing the number of rounds and returning to the rower sooner.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
2 rounds of Modified Cindy

1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.

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 210321.

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.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

♀ 24-in box ♂ 30-in box

Post rounds completed to comments.
Compare to 200720.

Scaling:
Consider the benchmark Cindy and choose modifications that are more challenging than your last performance.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
7 ring push-ups
20 box step-ups

♀ 24-in box ♂ 30-in box

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 assisted push-ups
20 box step-ups

♀ 16-in box ♂ 20-in box

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Post rounds completed to comments.
Compare to 180127.

Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

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 190527.

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.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

OR

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Post your choice of girl and rounds completed to comments.
Compare to 190803 or 190527.

For time:

Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls
50 inverted burpees
50 toes-to-bars
Row 50 calories

♀ 65-lb. SDHP ♂ 95-lb. SDHP

Post time to comments.
Compare to 161128.

Cindy XXX

Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats

Try as long as possible for unbroken sets.

Post reps completed (or time) to comments. | Compare to 140111.

3 rounds for time of:

800-meter run
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post time to comments.

Hard Cindy

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 25-lb. pull-ups, feet on 24-in. box, hold 25-lb. plate
♂ 35-lb. pull-ups, feet on 30-in. box, hold 45-lb. plate

Post rounds completed to comments. | Compare to 140103.

Complete as many rounds as possible in 30 minutes of:

500-m row
3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post rounds completed to comments.

3 rounds for time of:

1,000-meter row
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post time to comments.
Compare to 190202.

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 190412.

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 050424.

3 rounds for time of:

1,000-meter row
5 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post time to comments.

Cindy, Strict!

Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats

Post rounds completed to comments.

Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Scroll for scaling options.
Post time to comments.

Compare to 060728.

Related:
• CrossFit WOD 180611 Tips With Rory McKernan
• Scaling the Pistol

Scaling
Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.

Intermediate Option
4 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Scroll for scaling options.
Post rounds completed to comments.

Related:
• CrossFit WOD 180127 Tips With Rory McKernan
• The Kipping Chest-to-Bar Pull-Up
• The Push-Up
• The Pistol

Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post your choice of girl and rounds completed to comments.

Compare to 151112.

Related content:
• CrossFit WOD 170812 With Dafydd Dennis
• The Kipping Pull-up
• The Push-up
• The Air Squat

Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Post reps completed to comments.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Artie

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

Post rounds completed to comments.

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Clean and jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to 140905 .

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post your choice of girl and rounds completed to comments.

Compare to 150102.

"Coach Glassman on Disease" - [video]

"Message in a Bottle" - CrossFit Journal [article]

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 131011.