Warm-Up.
Full Body CARs Routine

Followed by…

Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

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Maciej Krawczyk
Maciej Krawczyk
October 19, 2019 8:59 am

14 rounds + 15 reps @ Strict Pull Ups

Ludo
Ludo
September 13, 2019 10:07 am

16 rounds + 1 squat 🙂

Russell Linville
Russell Linville
September 9, 2019 7:23 pm

Cindy
20 rounds PR ?

Luke Tipton
Luke Tipton
September 7, 2019 1:01 am

Cindy
24+21. Pretty sure this was a PR.

Janelle Winston
Janelle Winston
September 6, 2019 6:43 pm

Yesterday’s
Speed deadlift
A. 125, 155, 165 x 4

KB madness

B. RX.

4:31, 4:27, 4:21

That was interesting and difficult and a nice change ?

Mike Slagle
Mike Slagle
September 6, 2019 6:38 pm

Yesterday’s workout
Speed deadlifts all at 235.

Yesterday’s metcon: 5 rounds

Have a good weekend everyone!

Candy Olkey
Candy Olkey
September 6, 2019 2:03 pm

Wednesday’s
A. Bench Press x 3 @ 21X1 – 85#, 105, 110, 115, 120×2, 115, 115, 115
B. For Time – 13:37
15 Kipping HSPU – 10/4/1
30 Pistols – UB
45 KBS – UB
60 Push Ups – sets of 10
45 KBS – UB
30 Pistols – UB
15 Kipping HSPU – 5/2/1/3/3/1

Mike Slagle
Mike Slagle
September 6, 2019 6:39 pm
Reply to  Candy Olkey

Strong work on the bench!

Anika Tipton
Anika Tipton
September 6, 2019 10:43 am

17 rounds even. I thought I would do 14-15, the dream was to get 20, so 17 was probably right on target! My hands were finally healing from last week’s pull-ups, now they’re a bloody mess again ?

Janelle Winston
Janelle Winston
September 6, 2019 6:45 pm
Reply to  Anika Tipton

Sad! Get some good grips! I really like the carbine competition grips by bearkomplex. Great job on Cindy!

Chris M.
Chris M.
September 6, 2019 7:06 am

… legs whimpered when I saw today’s post … decided to call an audible.
A. Strict Press (OT2M)
135×5, 145×4, 155×3, 165×2, 175×1
B. Every 2 minutes for 20 minutes (10 sets) of:
5 – Strict Pull-ups | 10 – Push-Ups | 10 – Cal Assault Bike
UB (45s – 55s / round)
… have a good weekend folks.

Joseph Butler
Joseph Butler
September 6, 2019 10:15 am
Reply to  Chris M.

Reasonable time for the audible! I was even thinking.. man I feel for anyone that crushed there legs yesterday.

Mike Slagle
Mike Slagle
September 6, 2019 6:40 pm
Reply to  Chris M.

Nice work. I think your setup for the day.

Ryan Powell
Ryan Powell
September 6, 2019 6:27 am

20 rounds + 14 reps

Pretty stoked to have set a PR on Cindy after 11 years of CrossFit. Never imagined it would come at 34 years old. Unbroken pushups were the difference

Joseph Butler
Joseph Butler
September 6, 2019 7:03 am
Reply to  Ryan Powell

Nice job Ryan! Impressive score for sure. Also good record keeping.. I def lose track of my benchmarks.. think it’s time for a new book devoted to that stuff.

Chris M.
Chris M.
September 6, 2019 8:26 am
Reply to  Ryan Powell

Great work Ryan … OTM+ is an awesome accomplishment.

Mike Slagle
Mike Slagle
September 6, 2019 6:41 pm
Reply to  Ryan Powell

Incredible work!

WavyDave
WavyDave
September 6, 2019 3:48 am

Either 16 or 17 rounds + 5 reps.

Let’s go with 17 + 5 for Joe Butler’s sake. 😉

Joseph Butler
Joseph Butler
September 6, 2019 7:01 am
Reply to  WavyDave

Of course it was 17 rounds.. ?. Got a new goal for next time.. ha.

Joseph Butler
Joseph Butler
September 6, 2019 2:39 am

16 rounds + 8 reps
Might have been the first time going unbroken for all push ups..seemed unfamiliar and became the goal each round. And yes.. super quiet now on this forum now.

Mike Slagle
Mike Slagle
September 6, 2019 6:43 pm
Reply to  Joseph Butler

Great work pushing through!

Shaun Gross
Shaun Gross
September 6, 2019 1:43 am

Did comptrains workout from a few days ago instead..

2k row + 10 rounds of
3 x 70kg powercleans
6 pushups
9 air squats

14:38

Row done in 7:36 (1:52-1:53 the whole way, coasting home at 2:00 for last little bit to recover)
Only air squats broken up into like 1/4/4 near the end. No transition times really – tried to keep things speedy..

Joseph Butler
Joseph Butler
September 6, 2019 2:41 am
Reply to  Shaun Gross

Looks like a fun variation on today’s cindy. Nice job

Mike Slagle
Mike Slagle
September 6, 2019 6:41 pm
Reply to  Shaun Gross

That looks like a fun one!

Simo
Simo
September 6, 2019 12:22 am

Today:

A. E90sec x8
Bench press x3 @21X1 80-85 kg

B.
15 SHSPU
30 pistols from a bench
45 KBS 24 kg
60 push ups
45 KBS
30 pistols
15 SHSPU
11:10