amrap'30
500 m row
	3 rnds
 4 strict pull ups
10 push ups
15 asq
	4 + 447 m

4 rounds plus 34 SDHP
No rower, so subbed 50 SDHP (45#) for rows

4 rondas y 4 pullups

Primera vez. Me gustó no haber partido ni los pullups ni las flexiones y haberlas hecho estrictas. Traspiré y me marée bastante. Mucho mucho calor.
Bravo para todos los que metieron 5 rondas. 6 rondas también vi. Impresionante	!

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

4+587 - Rx (4 rounds + the row and 2 full rounds of strict Cindy and then 12 squats into the last round. 3 squats... dang. Last time I got through 5 and 124m on the row at 150lb BW. Pull-ups feel the same as last time, really hard after rowing specifically. But overall not far off from before.)

5rounds +100 m row

compared to 4+row +37 reps

5 rounds + 170m row
Rx

5 rounds plus 18m as rx’d. Not very many pullup sets unbroken. Push-ups in 2 sets until the last Cindy round where I needed 3. 

Rowed slower this time from the start. 
 
Mixed up the grip on pull-ups. Most were on rings which I put a barbell through and set up on high J-hooks. Lungs burn again after this! 

179lb./43y/176cm

M/36/6’/175#

5 rounds Rx

Deo gratias

5 rds + 91m

Rx

6 rounds + 125m row  rx
M/53/175/5'11"

Run 400 mts
St Cindy

4 rondas+ 400mts+18rep

6 rnds Rx
M/35/197

M 52/195/6'
Subbed 60 sdhps with a #50 kettlebell for the row.
5+24.

RX 
4 rounds + 31 reps

4 rounds + 500m row & 1 round of strict Cindy.

RD1 06:45.70
RD2 06:24.64
RD3 06:29.21
RD4 06:27.00

3rds+500m+35reps

Rx’d:  6 rds + 289m row

200118: 6 rds + 140m row

M/55, Rx'd
5 rds

M/54/165/5'9" 
5 WEEKS POST MENISCUS SURGERY 

RX'D 
5 ROUNDS + 10 M ROW 
TOTAL 450 REPS + 2510 M ROWING 
HELLUVA WORKOUT 

Rx
4 rds + 500m + 15 reps

No compare to data but pretty sure I did better last time.  Felt like jello today, just couldn't get myself to "that place".

first time doing this 

4rounds + 562

4 rounds + 515 reps 

9 mile MTB ride @ Giants Ridge on 10/5

30min AMRAP: 5rds+73reps

Alt. 500m Row/30cal Bike 
3rds Strict Cindy

GWU: 3rds
200m Row/Bike
:30 Spiderman
10 Ring Row
10 Lunge Twists

SPWU: Scap pulls/pullups
scap pushes/pushups
wall Sqt mobility 

COOL DOWN: shoulders&legs

RX 5RNDS + Row + 62 reps of 6th round

4 rounds at 29:25, subbed 400m run for row. Just couldn’t force myself to run more…kicked my ass. 

1/18/20: 4 + 350m/-/-/-
Today: 3+500/5/-/-...meh

5 rounds

Did 20 min and subbed run for row. 3 rounds plus a run

Subbed 400m run for row.  Otherwise, as rx’d, 5 rounds + run + 17 reps.

Started off at a pace that would have yielded 6 rounds, but figured this would be unsustainable.  Unbroken for the first few rounds; had to start breaking a few of the push-ups sets in later rounds.  Runs felt good until rounds 5 and 6, where I was riding the redline pretty good.

49m/5'10"/180

J'ai réaliser une superbe séance de sport aujourd'hui. Merci beaucoup pour tout ce que vous m'apportez et les entrainement que vous nous partagez. Le Tismé est enfin reboosté à bloc !!

M/51/5’10”/195

5+226m. Not the strictest of strict pull-ups. Rows in the high 1:50s.

Beginner:

2 Rounds of 

25 SDHP @ 45# then 65#

2x 5 assisted pull ups, 10 push ups, 15 air squats

m/38/223

3 + 500m + 1 rd Cindy 

RX 
5 + 502 (5 rounds + 500m + 2 SPU)

Amrap 20’
2+ 500m 1 strict Cindy 
Rx

4 rounds + 500m + 34 reps
Round 1 was rx. Rounds 2+ reduced Cindy to 2 rounds. 

4 rounds + 300m row rx

5 rounds
2:00 bike 

3 rds, 95m row: row 500m, 2 rds Cindy

6 rounds plus 250m scaled, strict ring pull ups for strict pull ups. That row felt horrible 

3 rounds for time

500-m row
3 rounds of Strict Cindy

Subbed 5 ring dips for squats (legs r toast)

20 minutes 

RX plus--
w/20# vest (it was feeling neglected:)
3 rnds plus 500m row
m/52/175

Rx with Ski Erg   
6 rounds + 9 Push-ups

6 rounds in 29:24. No chance I was walking back to the rower.

Compare: 6 rounds, 467 meters.

Modified:
--
Complete as many rounds as possible in 30 minutes of:

50 DB SDLHP @ 2x10 kg 
3 rounds of 5 negative pull-ups, 10 incline push-ups, 15 air squats.

> 4 rounds + 10 SDLHP
--
Peace. 

Lee (Sub 200 skips for row) 7Rds + 3Rds strict Cindy in the 8th
Noah (Sub 200 skips and 1-6-9 formation on strict Cindy) 5Rds

4 rounds + 110m

😊 Rx 
3 tours
+ 460m row

erreur : j'ai fait 2 au lieu de 3 tours de Cindy dans chaque tour

(stricts pull-ups sur barre de la cage à squats)

400-m run
3 rounds of Strict Cindy

3 rounds exact

6 rounds + 147 meter row

4 rounds + 295m row, subbed push ups for sit ups as I did a push up intensive wod yesterday. 

M/47/6'2"/180#

Rx'd 
4 rds + 500m + 1 rd of cindy

5+500m+5PU

Everything strict - pull no kip, push to floor, squat arms crossed
4 rounds + 500m + 5 pull + 10 push

Thank you so much for this amazing wod.
It's perfect for triathlon off season maintenance.

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.
5rds+320 meter row

Rx

4 rds + 500m 2 rds Cindy 

4 round +500m rowing 5 strict pull up

52 M
ECHO BIKE .39 Miles
5 full rounds strict (15 strict Cindy's)
cooked again

M/50/87

4r+502

Globo wod: subs for rowing are 400m running, 1/2 mile  road bike,  or 25 calories assault or echo bike. Hand release pushups can be done today to make sure that your pushups are full rom. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and monostructural. Breaking a benchmark test down into separate strength and conditioning parts. Pulling, pushing, squatting, and fundamentals are also themes.

					SHORT		MEDIUM		LONG

LIGHT														x

MEDIUM

HEAVY

ENDURANCE SCALE
Sprint the rowing portion, live with whatever happens on the Cindy, or even drop the reps down so you can get more rowing efforts in

STRENGTH SCALE
As is, except do 5 rounds of Strict Cindy with less reps of each (but better quality). Use the row as a recovery for the Cindy portion

STAMINA SCALE
5 rounds of:
1:00 strict pull-up practice
1:00 strict push-up practice
1:00 low squat practice

then row 5k for time

MY STUFF
Ended up cutting it at 20 minutes after I realized I wasn't giving it a good effort, physically or mentally.

GENERAL FEAR LEVEL: 7