“Cindy”
As Many Rounds As Possible in 20 mins
5 Pull ups
10 Push ups
15 Squats
2-16-15
As Many Rounds As Possible in 15 mins
50 Wallballs, 20/14
40 Box Jumps, 24/20
30 Chest to Bar Pull-Ups
20 Power Cleans, 135/95
10 Muscle Ups
**The sub for Muscle Ups is Burpees**
2-14-15
Teams of 3
As Many Reps As Possible in 20 mins:
Station 1: Row for calories
Station 2: 50 Foot Double Kettlebell Walking Lunge (70/53)
Station 3: Rest
*Rotate stations as partner finishes walking lunge,
score is total calories on the row
2-13-15
Complete for time
2 Rounds:
25 Box Jumps, 24/20
20 Chest to Bar Pull-Ups
15 Strict Handstand Push-Ups
10 Squat Snatches, 135/95
2-12-15
As Many Rounds As Possible in 20 Minutes
Teams of 2:
20 Calorie Row
20 Burpees
20 Abmat Sit-Ups
20 Wallballs (20/14)
*Each round add 10 reps to each movement
2-11-15
“Goat Day”
On the Minute x 20:
Odd Minutes – Goat #1
Even Minutes – Goat #2
Athletes will have 30 mins to warm-up, choose two “Goat” exercises and set up for the WoD.
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Pistols, Overhead Squats, Pull-Ups, Handstands.
2-10-15
Complete for time
5 Rounds:
12 Thrusters, 95/65
12 Toes To Bar
Cool Down/Skill Work:
Handstand push ups
2-9-15
As Many Rounds As Possible in 15 mins:
1 Clean and Jerk, 155/105
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2 Clean and Jerks, 155/105
1 Round of Cindy
3 Clean and Jerks, 155/105
1 Round of Cindy
4 Clean and Jerks, 155/105)
1 Round of Cindy
*Continue to add 1 Clean and Jerk each round
7-7-15
Complete the following
Teams of 2
As Many Reps As Possible in 20 mins:
30 Thrusters, 115/75
30 Box Jumps, 20 in
30 Kettlebell Swings, 70/53
30 Chest to bar pull ups
*Split Reps as Needed*
