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
Comments on 221208
57 Comments
CFWUx2
24:56
Candy
Do I Need to have CFL1 to complete this course
According to the prerequisites, CF-L1 is recommended but not required.
Candy - 33:34
Rx’d
M/27/5'8"/170lb
CrossFit AFK
25:04 - Rx (Candy - 4s on Push-ups worked well.)
Candy : 21min09
Rx
Candy-ass: over 20m but under 21m (forgot to look)
3 rounds:
40 strict bent legged body rows (bar)
40 pushups
60 squats
Modified to:
--
10 RFT of:
10 inverted rows
20 kneeling push-ups
30 squats
> 33'53''
--
Peace.
M/36/6’/178#
Candy 29:00 Rx
Deo gratias
Candy, AMRAP 20
2 1/3 rounds + 18 push-ups
Did a quick 5 round wod of
12 C2B
36 DU
finished that in 6:00
Maggie 37:58 rx'd
200413 28:30 Maggie 3 rounds rx'd
Candy: 19:27 rx
Pushups were a bear!
M/53/175/5'11"
Rx: 24:15
33:50 sub to 10 strict pull ups
Candy @ home (no pull-ups bar available)
WARM-UP
2' Jumping jacks
Obliques opener
Psoas & chest openers
10 squeeze DB hang clean
20m pec walk
10 GB squats eccentric focus
5 rounds :
10 alt SA DB hang clean 15k
5 pause at the bottom push-ups
5 pauses squats
3 rounds :
4 DBs hang cleans 2x15k
4 push-ups
4 squats
RAMPING UP INTENSITY
4 DBs hang cleans
4 push-ups
6 squats
WOD
5RFT :
40 DBs hang cleans 2x15k
40 push-ups
60 squats
24'16
ACCESSORY
3x8 each arm DB hammer curls 10k
COOL-DOWN
100 each leg terminal knee extensions
4/13/20: Candy Rx, 37:58
Today: candy 4 rounds, 38:53
Only 4 rounds Candy.
30:07, terrible.
Candy, Rx'd
28:16
M/54
28:44 compared to 24:49
I guess I am still recovering from left arm injury sustained in June
Did 100 pull-ups, 200 push-ups and 300 squats - partitioned randomly and untimed. did between doing other things
Candy
3 RDS 20 40 60
26'21"
Last Rd push up on knees (weakness+++)
Candy
4rft
22:22
Candy
Rx+
90 of the pullups were mostly strict on squat rack bar with varied grips. 10 were unbroken butterflies in last round from high bar.
Push ups Rx started with sets of 10, then 5...3s the rest
Squats were slow
3:59, 5:38, 6:32, 7:28, 7:35, 4:59 =
31:13
Son(15)
4 rounds of kipping pull-up Candy
36:11
Candy Rx
Either 16:35 or 21:25
(no compare to data)
I either did 5 or 6 rounds, hence the 2 times. When I finished at the first time I thought "hell yeah!", because I know that I can hit 20 rounds of Cindy in less than 20 minutes. Then I thought "wait a second, did I lose count of my rounds"? So I then said "do another one to be sure dude". Regardless, pull-ups were my crux and my legs hate me right now. I'll know how many rounds I did and my actual time for sure the next time I do this.
Candy
21:36 Rx
200413 21:55
4 rounds Candy: 18:57
Maggie
1h07m02s
Yeah, that's about where I would probably fall out. Good on you for even attempting Maggie let alone finishing Rx.
Thanks mate! ;) Those pistols take forever
4 rounds for time of:
10 jumping pull-ups
20 push-ups
30 squats
8:48
Candy Rx’d: 15:00 (PR)
200413: 16:29
180611: 19:52
Damn dude! Great job and congrats!
Thanks, Lincoln!
Beginner Option:
10:18 😅
Candy - 22:22
180611 - 27:56
20:42 Rx
M/42/196/5'7"
Elbow tendinitis recently is hampering pulling motions, so
5 RFT
20 GHD sit-ups
40 push-ups
60 air squats
26:41
Last set of GHDs was tough.
200413: 24:50, subbing 25 ring rows vice pull-ups
180611: 23:09 rx
60/5’8”/156
Candy
9:15
Cut it in half and only did 3 rounds since I’m not feeling great and had no energy
Beginners WOD
subbed jumping PU’s for TRX row
12:48
24:36
100 rds of 1,2,3.
Not sure if this is considered rx. I don't care either.
I knew I could pull and squat unbroken, but I didn't want to lose too much time resting to complete the pull ups. This provided constant movement with no rest, but to mark the rounds. The goal for each round was under 15 seconds.
Interesting rep scheme.
I actually wouldn't mind giving that a go sometime to see how it turns out.
Candy modified
15 ring rows
20 pups
30 squats
8:15
Candy 3:33-4:14-4:25-4:37-3:55=20:45
Wife beginner 19:42
Jonathan, your times of late have been really fast. Excellent improvement!
Candy 23:36
last time Candy 28:13
16.3% faster today
Nice improvement Michael!
Candy
14.53
Aimed for 3min rounds, pull ups unbroken, although needed to break push ups.
Blazing fast!
Awesome!
4 rounds for time of:
10 Band pull-ups
20 push-ups
30 squats
13:36
rx w mostly strict pull ups on yoke fat bar
35:41
m/52/175
end of rnd 4 and all of rnd 5---felt like someone added a 20# vest.....ugh, slowed way down.
compare to
Candy rx--strict pull ups on yoke fat bar
32:27
m/50/175
compare to with same scale was
33:20
beginner scaling-ish
4 rds
10 inverted rows, high parallettes
20 knee pushups
30 squats
14:04
Nice job!!
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Gymnastics, gymnastics, gymnastics. A twist on a classic benchmark with more of a demand on stamina. Squatting, pushing, pulling (with skill).
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
STRENGTH SCALE
190101 (if I recall correctly), For quality: 50 strict pull-ups, 100 honest push-ups, 150 squats
STAMINA SCALE
5 rounds of:
2:00 pull-up practice
2:00 push-up practice
60 squats
SPEED SCALE
Cindy
MY STUFF
Did a test run on a version of our Christmas workout
GENERAL FEAR LEVEL: 8