615 reps rx’d

615 reps rx

	CINDY
	5 rnds
3 strict pull ups
9 push ups
15 asq
	16+2

13 rounds

20 + 11
Strict Pull-ups
M/54/175/5'11"

16 rounds plus 4 reps 

18 + 5 push ups

M/27/5'8"/170lb
CrossFit AFK

21+17 - Rx 

(Last time I got 22 flat. All time PR is 22+11. Push-ups fell off after about 10min mark. Happy with this considering I've put on 15lbs of muscle) 

29 rounds + 11 reps
Rx

Rotated thru four different PU grips, push-ups done on push-up bars

20 rds

Terrible air quality again today…not good for Cindy. Did 6 sets of 10 strict chin-ups E4-5m, then 6-7 sets of 20 slow air squats 2” short of lockout and heels elevated on a 10lb crumb bumper with about 2m rests. Holy quads! 
A couple English muffins for breakfast. 

178lb./43y/176cm.

Today: 13+3/-/- (coming off 1 month back injury)
3/21/21: 18 + -/-/-
10/30/20: 15 + 5/-/-
02/18/20: 16+5/10/3

21 rnds Rx
M/35/197

F/52/5'6"/147
10rds + 7 push-ups

Warm up 
Modified: 12 min, banded strict pull ups 
6rds + 8

17 + 5 Rx. Starting again.

23+15 rx
M/53/175/5'11"

23+6
Rx

M 52/195/6’
20+10.

14 rounds 

15 rounds + 2 pull-ups 

13rnds + 12reps rx 

21 rounds 

started and ended with a mile prior to starting the 20 minutes clock so that I could make it a murph. 

11 rounds + 2 pull ups a RX 

Amrap 20 min
pull up with 90lb resistance band
push up on incline
air squats 

15 rounds + 11 reps

Rx 20 rd + 22 rep

@ Chris S. , Lincoln K, and Jonathan E:  Thanks! 

15+2, just got nothing in the tank…last was 18+5+10+1. Ugh. 

10 rounds + 1 rep Rx'd

(9/9/2021 : 8 rounds + 1 rep en scaled knees push-ups)

Coastie you bastard! Haha. Great work my man!

20+6 Rx

Strict Cindy (Mostly)
First attempt since surgery 2.5 years ago.
14 rounds (pr)
Previous best was 13 rounds.  Very happy with that.  Have only been able to do pullups without weight assistance and without too much pain for a little over 3 months.

10 Rounds

Completed 9/28. Home gym. 

22 R + 5 + 10 + 4. 

2021 - 19 R + 4

20 rounds as Rx’d

Did it as EMOM
could not keep it for 30’ (Chelsea)

20 minutes:
5 assisted pull-ups with green Rogue band
10 elevated knee push-ups
15 squats
Total: 9 full rounds

===========
50yo/5’7”/116#

Scaled to AMRAP 12

3 assisted pull ups 
6 push ups 
9 squats

6 rounds

m/38/222

11 rds

23rds Rx

Can't remember if that's 15 reps or 2 rds + 15 reps shy of PR. Probably could have pushed for it but wasn't really minding my time all that well.  I just wanted to hit more than what I did Saturday - 17 rds slow coming off my week off.

Chris S. and Coastie Nick! Dudes that is astounding! Mad respect for ya'll!

Sure wish that Reply function still worked HQ!

M/39/160
5 Ring Rows (Parallel to the deck)
10 Push-ups 
15 Goblets Squats #10

15rds+15

Modified
--
AMRAP in 20' of: 
7 inverted rows
10 half push-ups
15 squats

> 14 rounds + 3 rows
--
Peace.

Nice Job Coastie Nick!

13+8
Shoulder popped a few times so quit kipping in rd 9

13+19 RX

Easing back in.

Made it a strict EMOM 20.

Rx
23+1
20210321: 20 rounds
20201102: 17 rounds

Completed between meetings 
M/30s/225lbs

Son(14)
Rx
15+4

23 + 11 Rx
m/42/195

Beginner as prescribed
15...lost count

Scaled to:

”Peggy”
20 minute AMRAP of:
1 Pegboard
10 Push-ups
15 Squats


18 rounds

Rx’d: 32 rds + 9 reps (PR)

210321: 31 rds + 12 reps 

This was my very first WOD back in 2007.  I finished 9 rounds then.  My PR is 23 strict.  Today I finished 22+12 strict and I couldn't be happier.  Maybe next time I'll get 23 and some change.  I have done this WOD dozens of times in the past 15 years and have always respected Cindy for being the spark that lit a fire under my ass and made me fall in love with CrossFit.  Thanks Glassman and all for everything.

41/m/160

18+4

Thanks Jim and Mike, definitely glad with the results there. I just tricked myself into little milestones and pretended my workout was finished after I got them... then "okay, maybe I'll see if I can get 20 before 12 minutes..." etc. 

Both of you two had nice scores as well! Keep up the consistent work!

Lee (Strict) 26+10 Rds
Noah (Sub 1 Strict PU 3 Push Ups 9 Squats) 33 Rds

20 rds
16:10

7 round in 20 minutes.

Chris, super fast.  I took a quick back stretch break before each set of squats as I was getting up, 2 deep breaths after each round, and a quick water gulp after each 5th round.  You musta skipped all of that!

Jonathan, Michael and Mike, nice improvement!

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

59/5'8"/155

 mostly strict pull-ups, a few kips towards the end

 22 rounds + 2 pull-ups 

25 
21 on 210321
Afternoon beginner with rings 20
Wife banded PU and knee on mate Pushups 10 rounds

25 rounds + 1 pull-up
new PR, 2.01 rounds over last time (23.00)
note, last year PR was by 1+ round (~21.20?)

Chris S.
Dang!!!! Great work!

Rx: 
12 rounds+13

Cindy--Strict
15 rnds on the buzzer
m/52/175
compare to
April 12, 2019
 Cindy strict--13 rnds plus 5 pull ups

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 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. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A test to see how much of an endurance dose gymnastics can give you. Squatting, pushing at midrange, pulling with skill.

					SHORT		MEDIUM		LONG

LIGHT												x

MEDIUM

HEAVY

ENDURANCE SCALE
Drop the pull-up and push-up numbers so you can do them unbroken through at least 12 minutes. Also cut ROM on pull-ups if you don't have full ones

STRENGTH SCALE
Strict pull-ups, strict push-ups, lower than usual squats

STAMINA SCALE
Unbroken on everything, even if it means resting between exercises

MY STUFF
30 rounds on the dot as rx'd. I'd consider this a pr. Really happy and surprised. I did 30 + 5 as a junior in high school (sept. 06) but I don't think the squats were standing up all the way. But butterfly pull-ups didn't exist then either so...

GENERAL FEAR LEVEL: 8

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