Benchmark WOD: “Cindy”

Mobility
MedBall Push/Squat and reach x10 (Medball Squat Complex)

Warm-up.
AMRAP in 6 minutes
Sandbag Get-ups (70)(50)

Work Capacity
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 091002

Post results to comments.

Crash Course: The Butterfly Kip” with Chris Spealler, CrossFit Journal preview video [wmv] [mov]

NChurch Tough Mudder 3
NChurch at the Tough Mudder in Austin this past weekend.


46 Responses to “Benchmark WOD: “Cindy””

  1. SpeedyJ

    47 Get-Ups..longest 6 minutes!
    21 RDS..good job 5:30 crew..heavy chest, but great to be back in it!

  2. Easy Rider (aka Robert Hammond)

    30 Get ups
    WOD:
    20 rds
    Logan got 21+ rds and he was on crutches.
    Good job 8:30!

  3. Black'N'Blue/Triple B

    32 Get Ups (RX)
    16 rounds of Cindy (RX)
    WELCOME BACK MIKE!!!
    First Cindy WOD. Pretty satisfied with my performance. Great squat drills before the WOD, me gustaaa. Awesome job, 9:30!!

  4. Khara

    37 get ups: (40)
    13 rounds
    Been a long weekend off, good Monday wod back.

  5. Logan

    21 rounds (Rx)
    Did not injure myself any more today…
    Crap, probably shouldn’t have said that…day is not nearly over yet.

  6. mario c

    mario c
    35 get ups (25#)
    12 rds + 1 (Scaled to 5 squats a round.)

  7. Mike B

    Thanks B-N-B, glad to be back like Jack (in the box)
    Great WOD today!
    40 get ups (50#)
    11 rds (band asst., kpu’s)
    Great job 9:30

  8. FPR

    55 Get ups (Rx)
    22 rds (Rx)….Thanks G for the push on the last few rounds.
    Great job 830!!
    Logan…Ice, compression, elevation… πŸ™‚
    Mobility exercises and some pain meds. That’s the voodoo!!

  9. T.I.

    48(RX) Get ups
    20(RX) Rounds. It sure felt like I did more.
    Steph, good sharing the wood with you.

  10. Alice S

    Good to be back!!!
    34 Getups( #25)
    15 rds- band ass, kpu
    It sure felt like I have asthma… Glad I came… Thanks for dragging me this morning MasterG!!!
    Thanks G!!!
    Nice to see you back Mike!!!
    Good working out with you again Lisa, Kate and Toe!!!

  11. Barbella

    49 (40#)
    14+ (green band, C2G)
    I finally remembered to sign up for my classes – sorry Grace for the last few weeks…
    ??

  12. Ralph/SLIM

    35(50#) SB get-up
    Cindy – 12 rds RX
    My first Cindy, push up is still my best enemy.

  13. mario c

    Hey Arnold, the only reason I was calling you a wuss and girlie man and punk weight user and all the other names is because it was the only way I could think of to get the 25 lb bag away from you so I could use it myself, hehe!

  14. ZEN Jen (Jen M.)

    55(25#) 14 (RX)
    500m pre and post WOD (it was fun T-Rex)
    I heard you Gina and Diezel thanks for the cheer πŸ™‚
    Nice meeting you Phillip, Daryll, Eric and Syd.
    Thanks G! Packed 4pm class! Awesome!

  15. Green Lantern aka Playboy (fka bryan g.)

    32 getups rx
    19+5 rx

  16. Gab

    Did my own warm up and I made 16 rounds + 11 reps.
    Good job everyone

  17. Teach

    48 getups
    22 rds (rx)
    Packed house at 4:00 today! Thanks for keeping me in check Ramrod and G! PR by 2 rounds πŸ™‚

  18. The Nomad

    50 (Rx) getups
    16 rds (Rx)
    Thanks for the graphic Grace! It fits the theme…I’ll see if I can use it! I’ll tell the folks at Central you said hello.

  19. The Force (Kendra)

    44 “get the hell up”s (50#). 14 RDS (black band). Nice work Tammy!

  20. Schubert

    49 reps with 40lbs
    8 rounds (knee push-ups after round 3)

  21. dianna

    38reps,25#
    15 or 16 rds, RRs, KPU’s
    trying to build a new foundation.
    Nice pacing w you Chit!

  22. Ruel(the situation)

    Warm up: 47(50#)
    Cindy : 17 rnds
    Good job everyone!!

  23. chrissy c

    54 (40#) get ups
    14 rnds + 2 pull ups (thin white band)
    First Cindy. Good little ass kicking WOD!

  24. Paul

    40 get ups (40#)
    11 rds (grn band)
    Pull ups kicked my butt!!

  25. wolverine

    46 get ups
    22(rx)
    Thanks Tim! Congrats on another box record Ramrod!

  26. chrissy c

    Oh, hey G2 – Chief said (while he was levitating in the lotus position) “For purposes of full disclosure, tell G2 I didn’t beat her because I scaled the squats to 5 a round.” But, he would have kicked your ass if he could have! πŸ™‚
    He’s still pissed off at the football pass he was throwing to TI – Arnold came out of NOWHERE and picked it off!

  27. G

    Get-Ups: 48 rounds (Rx)
    Cindy: 20 Rounds (Rx)
    Up by 4 rounds from last Cindy =D
    Thanks for the encouragement O’Malley and TMac2! Kept Tye on the corner of my eye so I can keep up with him. It’s always a pleasure doing the WOD next who is really strong on Push-Ups…keeps me going, thanks O’Malley.

  28. G

    Welcome on your first WOD Dennis O, Eric and Sharna!
    Good to see Schubert, Tony, Pattie, Monique, Chalkman, Alice, MikeB, Lauren, Dianna, Sid, Darrell, Tank, Gina, CP, 007, Sledge, Shakeweight, Paul, Sledge, G2 and SteveW back in action!
    Arnold, 40# was a better choice anyway. The group was looking after you =)
    Nomad, my first CrossFit challenge was hosted by CF Central in March 2008 and talking to all of them got me really fired up. Always a great energy from that group. Please send them my warm regards. Btw, hope that badazz assassin weapon works for your guerrilla team.
    Ramrod, you hold the box record for this benchmark Girl. Your butterfly kips are tighter nowadays, very efficient!
    Teach and FPR will share the box record on this for the girls.
    Good job everyone for fighting hard on the range of motion. Training with full range of motion is where every movement should be because it is harder and your work capacity will increase over time.

  29. Teach

    It’s an honor to share the podium with you FPR πŸ˜‰

  30. 007

    Deadlift
    10-185 5-225 3-295 1-305 1-315 1-335 x-355
    Cindy
    17 rounds.
    Thanks for the push G!

  31. Bobo

    49 Sandbag getups 70#. i think. was pretty hard to keep count.
    16 rounds of cindy. pretty pathetic.
    c2g pushups.