Friday 201030

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.

Sunday 200913

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.

Tuesday 200616

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.

Wednesday 200513

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.

Tuesday 200218

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.

Saturday 200118

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.

Tuesday 190716

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.

Monday 190527

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.

Friday 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.

Saturday 190202

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.

Friday 190111

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.

Monday 180611

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

Saturday 180127

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

Saturday 170812

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.

Friday 161202

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.

Sunday 161023

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.

Saturday 160220

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

Post loads to comments.

Compare to 140905 .

Thursday 151112

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]

Friday 150102

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.

Tuesday 140218

Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps

Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein.

$700 prize for the best performance videotaped, uploaded to YouTube and linked in comments by 5 p.m. PT Tuesday. Women use a 24-in. box and clean 155 lb. to be eligible for the prize.

Monday 140113

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat

Post time to comments and then practice handstands for 20 minutes, focusing on controlled descents.

Saturday 140111

"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

Post reps completed to comments and practice L-sits from the floor for ten minutes. How much of ten minutes can you spend in the "L"?

Athlete with the fastest time to complete Cindy XXX in unbroken sets and under 20 minutes will receive $500. Upload video to YouTube and post link to comments by 5 p.m. PT, Sunday.

"Constantly Varied Kitchen: Cinnamon-Infused Short Ribs" with Nick Massie - video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Behind the Games: 2013 - Video Series
Part Four Snippet [video]

Friday 140103

"Hard Cindy"

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate

Post rounds completed to comments.

"Constantly Varied Kitchen: Pastel de Papa" with Nick Massie CrossFit Journal, video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

"Data and Your Diet" with E.C. Synkowski - video [ipod] [mov] [HD mov]

Friday 131122

"Willy"

Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

Post time to comments.

Friday 131011

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 130106.

"Fixing an Early Arm Bend" with Dan Bailey - video [ipod] [mov] [HD mov]

"Building the Games With Rogue: Part 2" - [video]

CrossFit Presents a screening of BURN, Tuesday, November 19th - [flyer] [tickets]

Sunday 130106

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Valerie Voboril 26 rounds (Cindy). Post your choice of girls and rounds completed to comments.

Compare to 120610.

"Coaching the Front Squat" with Katie Hogan - video [wmv] [mov] [HD mov]

"Cindy" WOD Demo with CrossFit Flagstaff - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

"Mary" WOD Demo with CrossFit Flagstaff - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Jenna Cannon, Josi Kimbrel, and Noor Greene scale "Mary" - video [wmv] [mov] [HD mov]

Sunday 120610

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 120104.

"Cooking Grilled Pineapple" with Michele Vieux by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Northwest CrossFit - video [wmv] [mov] [HD mov]

"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body."
-Arnold Schwarzenegger

Wednesday 120104

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Nadia Shatila 13 rounds (Mary), Connor Martin 12 rounds + 2 pull-ups (Mary), Kim Malz 11 rounds + 3 pull-ups (Mary), Keegan Martin 11 rounds (Mary).
Post your choice of girls and rounds completed to comments.

Compare to 111008.

"Training in the Off-Season" with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

"Visual Perspicuity" with Greg Glassman - video [wmv] [mov]

"Mary" WOD Demo with Connor Martin and Keegan Martin - video [wmv] [mov]

From the Vault:
"Mini-Cindy" with Greg Amundson, October 2007 - video [wmv] [mov]
"Mary" WOD Demo with Rob Miller, October 2007 - video [wmv] [mov]

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first."
- Mark Twain

Saturday 111008

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 110221.

UFC Expo Midday Update - video [wmv] [mov] and Afternoon Highlights at the UFC Expo - video [wmv] [mov]

"Coaching the Kipping Muscle-Up" with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]

"Cindy" WOD Demo with the Again Faster Adaptive Team - video [wmv] [mov]

Kenneth Cutrer on "Mary" - video [wmv] [mov]

"Character may be manifested in the great moments, but it is made in the small ones."
- Phillips Brooks

Monday 110221

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).
Post your choice of girls and rounds completed to comments.

Compare to 100101.

"Classroom Management With Miranda Oldroyd", CrossFit Journal preview video [wmv] [mov]

"Universal Participation" of the 2011 CrossFit Open with Greg Glassman - video [wmv] [mov]

Remember the 2010 CrossFit Games? - video [wmv] [mov] [HD mov]

From the Vault:
"Mary" WOD Demo (Oct '07) - video [wmv] [mov]

"In the Long Run, Are We All Undead?" by Katherine Mangu-Ward, Reason.

Sunday 101226

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Kristan Clever 35:37 (95lbs), Austin Malleolo 40:10, Josh Courage 45:40, James Hobart 47:30, Kevin Montoya 48:32, Jason Ackerman 54:24.
Post time to comments.

Albany CrossFit on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Loading...