Rxd: 7 rounds.

Exactly 15 rounds

M/40/6’/90kgs
13 rounds + 18reps RX

17 rounds + 5 pull-ups + 10 push-ups + 10 squats

13rds + 10 push ups 

M/33/5'7"/218lbs

Cindy 11Rds (20:00)
5 PullUps (54)
10 PushUps (108)
15 Squats (162)

Did this one as just a Murph prep workout. Most pullups volume in a while. Arms were pumped out. Don't think I've ever actually done Cindy, but I've done many rounds of pullups pushups squats.

22 (+25) Rx

Rx
22+18

M/34/195/rx: 19+3

M/38/6’/177#

21+20 Rx
Kept a round/:50 pace for 13 or 14 rounds before the push-ups slowed me down. 

(17 rep PR from 4/2019)

Deo gratias

RX 
17 Rounds + 2 reps 

13+2 - hot in Florida, 5 push-up / 10 bent over row with band / 15 squat on chair. 

15+1

Rx: 11+19

Rx'd
12 rounds+24 reps

Male Rx 40 years old
17 rounds, 15 reps

JV: 9 rounds 15 reps (band assisted pull-ups)
MLA: 7 rounds (beginner)

24+5 rx
M/54/175/5'11"

20’ AMRAP
5 low bar pull ups heels on floor
10 push ups (8 rounds regular, 9 rounds with legs on floor)
15 air squats
17 rounds + 5 push ups

18 rounds rx’d
*three years training alone, no box.

9 rounds with L ring pull ups. 

11 rounds and 3 ring rows
On 240215, doing the beginner option.

11 rounds */ 220 24kg underarm row (10 each arm) / 109 press up / 165 squats 19:56

Murph prep!
13 rnds + 5 pull ups
first 10min w/ 20# vest. 
M/32/175/5’6”

9 Rounds

M/50-55 👨🏻‍🦳
Intermediate
15 rounds

12 rounds + 5 reps (ring rows)
M/34/Int-Beg

Beginner: 13 rds w/ kipping pull ups. 1k run 5:28. 

Rx 

34 + 18

Splits 
5 minutes - 9 rounds 
10 minutes - 17 rounds 
15 minutes - 25 rounds 

M/34/175
2023 Quarterfinalist 

Intermediante
13 rounds
M/23/170

10 minutes, 15 rounds.

28+5 Rds 

1 round every 45sec roughly give or take. 

Rx 26 rounds

37yo/200lbs

Got a PR yesterday!! 23 rounds + pull-ups and push-ups. So close to 24 rounds!

Rx ; 20 rounds, short of 10 squats.
Looking forward to next time

10 rds. Scaled pull-up to band assisted. 1-3 purple, 4-6 green, 7-10 green and black

17 rounds

m/42/170

20 rounds, best score since 3/21

Jumping pull-ups
Hand-release push ups
Air squats
16 rounds + 6 reps

Rx 18r+1

Beginner try Rx and I maked 12 rounds

Cindy
AMRAP 15 Minutes 
5 Pull Ups
10 Push Ups
15 Air Squats

16 Rounds + 2 Pull Ups

Intermediate 
strict pull ups
13 + 3 pull ups

I completed 14 Rounds + 5 Pullups of Cindy today.
https://youtu.be/jA9-GfhGWpk?si=E8Uxzr5gvFpxh91w

18.1
great 1st time

Male 45
18+ 15 rx

Rx 12+2

12 rounds (360 reps)

M43/183cm/84kg

M/55/210
Cindy
Complete as many rounds as possible in 20 minutes of: 11 rounds 
5 pull-ups
10 push-ups
15 squats

Rx- 28+5

Rx (butterfly PUs)
240214: 23+2 (if I'm honest, likely not get to full hip extension on the last couple rounds of squats) 💀
220927: 23+1
210321: 20 rounds
201102: 17 rounds
M/30s/227lbs

Son(16)
240214: 16 + 26 first 10 rounds strict PU, dropped to jumping PUs to finish
220927: 15+4 jumping pullups mostly

16+10

M / 30 y / 95 kg

RX: 21 rounds 

13 rounds. RX. 

2024 - 25R + 5 

2022 - 22R + 19
2021 - 19R + 4

3 rounds per year and I’ll catch up to some of you studs! 

Back home to CrossFit after a few years off. 

9+15. Yeesh I forgot how much this sucks/I love it

💪

19

11 + 8 pushups

Ring rows

38 yo, 5’4”, 135lbs.  

Rx: 31 rounds plus 2 pull ups

18+1

Rx
Either 22rds+28, or
23 rds+28

Compare to: 220927: 23+5

May have miscounted round 3 or 4 hence the variance.  Hands and knees were feeling rough from the last 2 days, and I was just a little extra gassed in the later rounds today.  Like Jim, I finished 13 at the 10 min mark, but really started to fall off.  PR is somewhere around 25-27rds so I wasn't too far off that.

16 rounds rx

Lat pull downs @ 150 lbs
20 rounds + 16 reps

20 rounds RX

Rx’d:  32 rds + 11 reps (PR)

220927: 32 rds + 9 reps (previous PR)

Happy with the results, but I feel like I had to dig really deep to get there, more than before. I’m gonna keep clawing to beat previous attempts, but I think I’m hitting the ceiling soon. Dammit. Still one of my favorites though.

First time doing this in 2013, I did 13 rds!

M/ 40y/ 174 lbs/ 68”

24 rounds + 4 squats (pr!  Amazing!)
Slacked off in the later rounds. Hit 13 rounds at the 10 min point. 

61/5’8”/156

09/26/2922:  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

24+2

Today: 14+5/-/- (just out of shape 😕)
9/27/22: 13+3/-/- (nursing a back injury)
3/21/21: 18 + -/-/-
10/30/20: 15 + 5/-/-
02/18/20: 16+5/10/3

Subbed to ring rows. 17 rounds.

M/49/6'2/185#

Modified to overhand inverted barbell rows the rest as rx'd 
20 rounds + 5 inv rows

***did this wod after forearm/elbow pt session

13 rounds

M/61/6’2”/188
15+5
455 reps

Rehab scale: strict* Cindy
14 rounds + 12 reps
*Pull-ups hammer grip no kip, push-ups plank to mat and back up, squats arms in straightjacket
Goal: 14+ and I just made it. Last time, regular Cindy, 25+1.

16+13 with strict pull ups

15 Rounds + 5 Pull-ups

Dammit, I was 2 short of 30 rds!

 I’m coming for you Chris S. And Coastie. 😜

14 rounds + 24

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

M- 52 / 5'7 / 210 
Intermediate
scaled pull-ups to banded strict
15 rounds +2 p.u.

Ring row 
box push up 
11+0 
27 yo/ 25 weeks preg

RX 18 + 1

17 rounds 19:30
3/4 strict pulls ups-1/4 ring pulls
push ups/squats RXed

Assisted pullups

12 rounds

What a time to be alive.

14 Rounds 

Strict Cindy
10 rnds @ 15 min amrap
m/53/175
Got interrupted at 15 min for about 2 min and
just decided to call it.  Ugh.
compare to were
15 rnds and 13 plus 5 pull ups  

29 y
80 kg
_______________
22 round

nice WOD 😍😍

9+15 🥵

20+15RX

Inter
60 kg
40 y.o. 
13 rounds 

15 rds rx @95kgbw

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 Smith machine, 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.  

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Rounds: 17

Champions Club Scaling Notes

RANT
The more I think critically about what I'm doing as a CrossFit coach, and the more variety of settings I attempt to apply CrossFit principles in, the more I realize that... hmmm... let me try this out a different way. Here's a question: if you had a group of new people and needed to get them a conditioning dose RIGHT NOW FOR THIS WORKOUT, what is the first thing that comes to your head? For me, it would be simple: 400m run repeats. If it's a group of 20 people, at leat 15 of them would find themselves gasping for breath in some capacity. Even experienced people coming in once-a-week would get a great dose out of it. But what's interesting is that Coach Glassman helped uncover that doing pull-ups, push-ups, and squats pack just as bad - or even worse - of a conditioning punch. Or, I should say, could possibly pack that punch. If I put those same 20 new people through Cindy (full ROM standards), I would bet 5 of them (at most) would get a conditioning dose. So here, again, is why I like to break things down to a few simple questions when scaling. The main one here is: are my pull-ups, push-ups, and squats good enough to be conditioning tools? Be honest with yourself, because the target audience here is for people who are scared for their lungs and head on this, not their arms and legs. If not, then simply decide if you want to keep the conditioning dose and change the movements, or keep the movements and change the conditioning dose. There's no wrong answer as long as you're aware of what you're doing. Also, Cindy is one of the most mentally challenging workouts. More so than Chad, in my opinion. It's simply the slowest 20 minutes outside of a math classroom I know of. I find a lot of success with myself and our Champions Club peeps if we don't look at the clock until about 4ish minutes left. Instead it's a race to landmarks: how quick can I finish 8 rounds? Okay, now get to 13 as fast as I can. Well, I'm basically at 20 already, so just make it to 21... and so on. Takes a lot more focus but the scores have shown good returns in the form of prs by way more than expected.

SCALING QUESTIONS
See rant.
Who is the target audience for this workout?
How much slop will I allow on my push-ups?
Cut ROM on pull-ups or go to ring rows?
Keep push-up number and lose intensity or drop the push-up number and lose the "rx"?
If quick transitions aren't available in the space you work out, would you be better off doing Candy or Angie?

NEW TO CROSSFIT SCALE
As is, just drop the intensity bigtime. Keep 20 minutes on there, though, and go slow to focus on form. Even scale to just kipping on the bar or planks holds every other round if you want

GENERAL FEAR LEVEL: 8