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
14 rounds + 15 reps @ Strict Pull Ups
16 rounds + 1 squat 🙂
Cindy
20 rounds PR ?
Cindy
24+21. Pretty sure this was a PR.
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 ?
Yesterday’s workout
Speed deadlifts all at 235.
Yesterday’s metcon: 5 rounds
Have a good weekend everyone!
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
Strong work on the bench!
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 ?
Sad! Get some good grips! I really like the carbine competition grips by bearkomplex. Great job on Cindy!
… 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.
Reasonable time for the audible! I was even thinking.. man I feel for anyone that crushed there legs yesterday.
Nice work. I think your setup for the day.
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
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.
Great work Ryan … OTM+ is an awesome accomplishment.
Awesome, Ryan!!
Incredible work!
Either 16 or 17 rounds + 5 reps.
Let’s go with 17 + 5 for Joe Butler’s sake. 😉
Of course it was 17 rounds.. ?. Got a new goal for next time.. ha.
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.
Great work pushing through!
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..
Looks like a fun variation on today’s cindy. Nice job
That looks like a fun one!
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