Thursday Workout: “Cindy” or “Mary”

CrossFit Class at 12pm and 6:15pm only today.  Essentials at 6:15pm still on.  No Free Intro class tonight.  Thanks and Happy Holidays!

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WOD

“Cindy”

AMRAP in 20 minutes of:

  • Pull-up x 5
  • Push-up x 10
  • Air Squat x 15

Or

“Mary”

AMRAP in 20 minutes of:

  • Handstand Push-up x 5
  • Single-leg Pistol Squat x 10 (5/leg)
  • Pull-up x 15

Notes:

  • Compare to Here
  • If you have previously scored 20+ rounds on Cindy, then do Mary instead.
  • Scale pull-ups to ring rows or bands, and scale push-ups to hands-on-box.
  • If first time doing Cindy, consider scaling to “half-Cindy” (10 Minutes)

Holiday Schedule Reminders

  • Thur 12/26: 12PM, 615PM CrossFit Classes Only, and Essentials at 615PM.  No Free Intro.
  • Fri 12/27:  8AM, 12PM, 530PM CrossFit Classes Only.  C’ville Burn at 7AM is on.
  • Sat 12/28: Regular Schedule, except no make-up class at 10AM
  • Sun 12/29: Regular Schedule
  • Mon 12/30: Regular Schedule
  • Tues 12/31: Closed
  • Wed 1/1: New Year’s Day Workout at 4PM Only
  • Thur 1/2: Back to Regular Schedule

12 thoughts on “Thursday Workout: “Cindy” or “Mary”

  1. “12 Days of Crossfit” @ Crossfit Addict (1, 1,2, 1,2,3…)

    1 squat snatch
    2 box jump
    3 push press
    4 toes to bar
    5 hang power clean
    6 hog push ups
    7 deadlift
    8 wall ball sit up
    9 kb swing (53#)
    10 lunges (each)
    11 wall balls
    12 calorie row & burpees

    29:36 @ 85# barbell

  2. Cindy: 17 + 11

  3. Cindy: 11+27 (ring-row pull-ups, 2.5 sets full push-ups, 2.5 sets box push-ups, 7 sets knee push-ups)

  4. 15+ 26

    My old PR was 13+15! The next step is work on RX-ing it

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