Cindy
Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Post round and reps to the comments.
Compare to 240214.
Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back at your previous attempt to help you navigate today’s effort. All athletes should resist the urge to “short-change” the range of motion in the pursuit of more reps and rounds. Be sure to perform quality, full range of motion repetitions. Newer 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.
Scaling:
Reduce the overall duration of the workout.
To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform them from your knees. For the air squats, reduce the range of motion and squat to a target.
In case of injury or limitation, for the pull-ups, perform a foot-assisted pull-up or ring row. For the push-ups, perform the reps with your hands on a 30-inch box. For the air squats, consider reverse lunges or low box step-ups.
Intermediate option:
Same as Rx’d.
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring rows
6 push-ups with hands on a 30-inch box
9 air squats
Coaching cues:
When you are performing the air squats, think about gripping the floor with your toes and screwing your feet into the floor.
Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row
The Cindy Workout
Find a gym near you:
View the CrossFit map
Comments on 251125
221 Comments
13 2/3 rounds
17
https://youtu.be/b42uvWcxJ3M?si=PM4R8_Iv6_KqNMtj
15 rounds plus 12 reps
22+6 rx
M/36 - RX 26 Rounds
Cindy
Complete as many rounds and reps as possible in 20 minutes of:
5 jumping pull-ups
10 push-ups
15 air squats
18 rounds + 5 jumping pull ups
17 Rounds
m/41/198/6’
M/39/6’/175#
Modified to:
20 AMRAP
5 strict pull-ups
10 hand-release push-ups
15 air squats
15+15
Deo gratias
16 round + Kipping pull up
Rx 18 rounds…… again
All strict Pull ups
16 Rounds + 3 Pull ups
Rx 12 rounds +10 squats
17 Rounds
41/198/6'
M/41/180
21+5 rx
15 Rounds +3 reps on Pull ups
Advanced
14 +5 took me 26 minutes to finish 20 rounds
9+3
With 20lb vest:
5 strict pull-ups
10 push-ups
15 air squats
Did modified version of 3 pull, 5 push, 7 abmat & 9 squat. 10 complete rds in 20:37
M/59/5’9”/213
18+5😮💨
18+5
Strict Cindy 🤙🏻 🍁🦃
18 rounds
Killing pull ups
Unbroken pushups x4 rounds then 5+5
8 Rds
Sub KB 60lb Rows for Pull ups / 5 each arm
Banded pull ups
Push ups on knees
M44
16 + 5
11R+5
8+5 Rx. Focused on strength and hypertrophy right now, so I did all strict Pullups. Definitely slowed me down after round 5
M/56/67”/150
strict cindy
16+4.
definitely not at 100% but got something done.
and on the day before Thanksgiving in the US grateful for this community and the amazing programming we get here.
for those traveling for thanksgiving- be safe.
2x 5 pull ups / 4 x 3 pull ups (assisted)
10 knee push ups
15 air squats
5x strict pull ups
10x strict dips
15m sled push
Strict pull-ups
All sets unbroken
M/53
15+10 rx
M/55 👨🏻🦳
rx
12 rounds + 5PU+10PU
Ended 13th round in 20:57
240214 were 15 rounds
7 rounds Rx
5 pull up
10 push up 45lbs plate on back
15 goblet squat
Rx- 23 rounds
Last time I did this WOD was December 8/20 and I did 18 rounds. Very happy with today’s results!!
Awesome!
M38 - RX: 11 rounds +10 reps
F36 - Banded Pullups: 8 rounds +2 reps
Cindy is one of my favorites!
Video here: https://youtu.be/B5yXW7gGGXI?si=wI2dbQIj-ktmhzTd
5 pull-ups
10 push-ups
15 air squats
*Vest 20lb's*
Score 15 rounds
7 rounds
5 jumping pullups
10 knee pushups
15 air squats
jumping pull ups
Hard Cindy
5x 35lb weighted pull-ups
10 x elevated pushups
14x Pistols 7 + 7
8 rounds
23
Jumping pull-ups
Rx’d: 32 rds + 8 reps
So damn close to setting a new one, but at least I’m back up where I had been before. Way better than last go ‘round.
250509: 29 rds + 24 reps
240214: 32 rds + 11 reps (standing PR)
220927: 32 rds + 9 reps
M/ 42.5 y/ 174lbs/ 68”
You’re a beast my man! You can chock the last one up to heat!
That’s an amazing amount of rounds! Nice work!
There he is, hell yeah brother!
So close to a new PR & so impressive! Outstanding!!
Rx 25 rounds + 19 reps
Well done!
push ups become flop&fish after the first round 😅
52m/5'11/222#
12+5 rx
42/m
Rx- 15rounds
Rx
251125: 22
I tried to be better about form today given the discussions below. That with an over abundance of pacing and not having enough engine today led to a not-PR.
240214: 23+2 (likely not get to full hip extension on the last couple rounds of squats)
220927: 23+1
210321: 20 rounds
201102: 17 rounds
Hahahaha the conversation below had me second guessing myself after reading!
20 amrap
5 pull ups
10 pushups off 16” box
15 heel raised squats
10 rounds +5
Scaled pushups. Sore left elbow from yesterday’s missed lift (205# split jerk).
12+5 pull ups
Scaled to strict pronated grip pull-ups:
12 rounds plus 11 reps
broke push-ups 6/4 and pull-ups 3/2 most rounds. No warmup.
46/176cm/173lb.
Rx 22 + 15
Nice job!
5 jpu
10 box push ups
15 squats
5 bent over row 41.5 kg
10 push ups
15 air squats
12 dk - had to stop
Complete as many rounds and reps as possible in 20 minutes of:
1 pull-ups
3 push-ups
5 air squats
Total Rounds: 27
12 rounds
First Cindy, M54 RX 13 rnds 3 reps
Rx 23 rds
240214: 22rds + 28
Done outside at 0600, 37F but just getting around to posting. Not a PR morning and it wasn't going to be based on how the body was feeling, so decided to do it outside in the cold to add a little different challenge. Set a goal to get a minimum of Murph reps (20 rds) done - achieved.
Well, you beat last time & with extra challenge of early & cold, which actually is kind of my favorite time/temp/setting for these types of WODs. Excellent job!
Moving up!
8 Rnds Rx
New to cross fit
Complete as many rounds and reps as possible in 20 minutes of
5 pull-ups
10 push-ups
15 air squats
12 rounds in 20 mins
Great job, especially being new to CF!
Scaled to jumping pull ups and knee push-ups.
10 rounds + 14 reps
10 rounds
Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
tiempos de ronda
R1 | 00:46 |
R2 | 00:50 | +4 s
R3 | 00:54 | +4 s
R4 | 00:56 | +2 s
R5 | 00:55 | -1 s
R6 | 00:56 | +1 s
R7 | 01:04 | +8 s
R8 | 01:07 | +3 s
R9 | 01:12 | +5 s
R10 | 01:02 | -10 s
R11 | 01:00 | -2 s
R12 | 01:01 | +1 s
R13 | 01:04 | +3 s
R14 | 01:04 | 0 s
R15 | 01:05 | +1 s
R16 | 01:06 | +1 s
R17 | 01:15 | +9 s
R18 | 00:57 | -18 s
R19 | 01:01 | +4 s
Ø 01:00
Tiempo restante: 00:45 + 25 reps
Rx - 20 rounds + 5 pull-ups & 3 push-ups
Nice work, Hunter!
Awesome job, homie!
Great!
10 rnds
5'9" 190lbs
5'11" 195 lbs
13 rounds
17 rounds
16 even, ring pull-ups hung in tree at Paradise Lake.
I remember fondly the days when 20 rounds was my minimum. Getting old sucks!😂
6’3” 240 lbs
10 rounds
5 sets
Revision; 5 rounds with 30 air squats each round.
Revision; 5 rounds with 30 air squats each round.
Kipping pull-ups
Knee pushups
12 rounds + 5 pull-ups
Great work, Ms Rymer!
56 yo M/ 5'9"/ 146 lbs
15 rounds + 3 pull-ups (453 reps)
in 20 lb vest with hand release push-ups
Nice work with extra weight & HRPU! Great job!
Dang bro!
5 rounds for time;
6 cleans at 155
10 pull-ups
14 pushups
18 air squats
800m run
34:34 💀
56M
18 rounds rx
Well done @ Rx!
11 rounds
6 ring pull-ups
20 inch box pushups
Air squats x9
Scaled Cindy 12- minutes
5 pull-ups from knee's
10 push-ups jumping
15 air squats regular
8- rds plus 5 reps
Pull-ups jumping
push- ups from knees
M 53/77kg/175cm
20 rounds + 17 reps
100% Strict (e.g. goblet squats)
17 rounds + 5 + 2 = 517 reps
240214 also Strict = 14+12 = 423 reps
220927 not strict = 25+1 = 751 reps (cheated push/pull ROM)
Strict meant full ROM; no swing, no kip; chest to ground, no snaking (brutality!!); full open hips, no waving arms.
10 rounds, band assisted pull ups.
M/29/104kg
Great work!
Nice!
22 Rounds + 15 reps
Well done!
CINDY-Rx reps, time & air squats:
Modified: Single leg toe assist pull ups &
Hand release push ups
23 rounds + 12 reps
(Finished 24th out of time @ 20:24)
Compare to: 250509-18 rounds/same set up
Crushed it Favo!
Amazing, way to wrap up that final round, nice and neat!
Crushed It!
Solid work, big guy!
Damn BG, HRPU and at that volume is a crusher, fantastic work!
Excellent!
5 pull-ups 10 pushups 15 air squats last 4 rounds only negative pull-ups
I did more rounds than expected. I rested more than I should have. But that cadence got me through it. Pull-ups are most difficult. 1:28 quickest rounds.
That's awesome; especially pushing through those pull ups!
Great job!
Awesome work!
21 rounds + 21 reps @ Rx
Previous
20250710 - 21+20
20250522 - 20+8
5 pull-ups, 10 pushups, 15 squats
14 rounds + 2 pull-ups
Inspiring work here!
10 rounds
AMRAP in 20 minutes of:
5 pull-ups 10 push-ups 15 air squats
12/05/25 - 18 Complete Rds RX
25/11/25 - 20 Complete Rds 1 Rep RX
Personal Best 😉
Congrats on a PB! Nice job!
13+
Great work!
-5 TRX rows
-10 push-ups
-15 air squats
13 rds + 5 reps
Nicely done & great sub with the TRX rows!
Rxd at the Y. Kipping PU.
27R + 3 reps.
i lost count and may have added a round early and then double counted a round later but in my exhaustion I believe 27 is accurate. Crazy how this one can still go up in rounds! I’m close to topping out!
2024 - 25R + 5
2022 - 22R + 19
2021 - 19R + 4
Awesome James
Wow! Nice work, James!
WOW!🤯
Excelènte
Made up push jerk/split jerk
then
5 very strict rnds of CIndy
m/55/180
I'm still nervous about really pushing my shoulder/pec.
Feeling better though.
It is what it is--for today.
Have a good one Suspects!!
Every day it feels better is a good day! Wise to ease in & still hitting the workouts consistently & well! 👏
Solid, Mike. Save that shoulder!
405 reps
405 reps
18 rounds + 17 reps
Last Cindy 250509
Fantastic, Luis!
Thanks for the reminder about 250509, that was my only "compare to"!
Nice. Thanks Luis, I knew we did this more recently than 240214
Strict pull ups.
5PU>>3strict PU
18rds+1
Strickt pull up
16 rounds
480 reps
Excellent!
Well done!
13 rounds
Great work!
25R Rx
Workout alongside me! (warmup + timer on stream)
https://www.twitch.tv/spaghettimozzerella
im a bit tired of copyright restrictions muting my audio, next time will only be classical music by dead people
I didn't watch much, just randomly, and saw you miss many reps. For example on video after 9 min. You done 9-10 air squats instead of 15.
🦇
I was impressed when I saw your score so I watched the video, and as someone who cares about standards, is a coach, and wants you to improve, I can't not tell you the truth. According to crossfit methodology, your score is 0 Rounds and 0 Reps. Based on my knowedge/estimation of the amount of work/effort taken to do the partial but still not significant amount of work I've seen you're doing hete, I'd say you'd get 18-19 rounds if you followed the standards.
Pullups: I never saw a straight line formed between your upper and lower arm at the bottom of each rep. By not fully hanging and allow the elbow to lock out at the bottom of each rep, you reduce the range of motion and hence work done per rep.
Pushups: Your chest never once touched the floor. (Same as above, less distance moved/work done per rep)
Squat: Your hip crease never once passed below the level of your knees. (Same again, 20/25% less work per rep, your 15 air squats are as tiring as about 10 properly executed air squats)
I'm not saying any of this to be a dick. Cindy was the first crossfit workput i ever did, thought it was a joke, got like 7.5 rounds, fully humbled. I coach this thing now, have done for years, and I respect it. I respect for putting your video up, and i hope you can see the fact i bothered to break all this down is out of respect. So go again, do it properly, and see if I was right about this prediction.
18 Rounds + 9 reps.
If you get good at it then you learn to butterfly kip the pullups and the pushups/tricep stamina become the only thing that matter, and are what the entire workout strategy centres around.
LetsGiddit!
I was impressed when I saw your score so I watched the video, and as someone who cares about standards, is a coach, and wants you to improve, I can't not tell you the truth. According to crossfit methodology, your score is 0 Rounds and 0 Reps. Based on my knowedge/estimation of the amount of work/effort taken to do the partial but still not insignificant amount of work I've seen you're doing here, I'd say you'd get 18-19 rounds if you followed the standards.
Pullups: I never saw a straight line formed between your upper and lower arm at the bottom of each rep. By not fully hanging and allow the elbow to lock out at the bottom of each rep, you reduce the range of motion and hence work done per rep.
Pushups: Your chest never once touched the floor. (Same as above, less distance moved/work done per rep)
Squat: Your hip crease never once passed below the level of your knees. (Same again, 20/25% less work per rep, your 15 air squats are as tiring as about 10 properly executed air squats)
I'm not saying any of this to be a dick. Cindy was the first crossfit workput i ever did, thought it was a joke, got like 7.5 rounds, fully humbled. I coach this thing now, have done for years, and I respect it. I respect for putting your video up, and i hope you can see the fact i bothered to break all this down is out of respect. So go again, do it properly, and see if I was right about this prediction.
18 Rounds + 9 reps.
If you get good at it then you learn to butterfly kip the pullups and the pushups/tricep stamina become the only thing that matter, and are what the entire workout strategy centres around.
LetsGiddit!
Great job!
aye aye captain - challenge excepted!
But you'll see me in a tutu before i full-out kip a pullup. I'm not posting the next one cause it's not much to watch
V/R
19+2 RX
Nice!