CINDY

Warmup:
10 pullups
10 box jumps
ring dip attempt (still hurts shoulder injury too much)
pvc pass thrus (to loosen up shoulder)
max height box jump (32" box plus 2 45# bumpers - approx 42")

WOD: "CINDY"
AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

10 rounds + 5 pullups

Spicy CINDY

Warmup:
mobility drills
Buergener warmup
deadlift warmup (135#/185#)

WOD: "Spicy CINDY"
AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

every 2 minutes on the mark you must complete 3 deadlift reps

Results: 8 rounds + 5 pullups using 225# on deadlift

Equals 45 pullups, 80 pushups, 120 squats, and 27 deadlifts

CINDY

Warmup:
2x15 judo pushups
2x15 dumbbell squat cleans
2x15 overhead squats (pvc)
sampson stretches

WOD: "CINDY"
AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

13 rounds Rx

This works out to 65 pullups, 130 pushups, & 195 squats. I did this on 5/13/09 with the same # of rounds. I need to go for 14 next time.

CINDY

Warmup:
3x15 GH situps
3x15 knees to elbows
squat technique practice

WOD: "CINDY"
AMRAP in 20 minutes:

• 5 pullups
• 10 pushups
• 15 squats

13 rounds

I increased my total rounds by 2 from 2/18/09.

CINDY

Warmup:
3x15 GH situps
3x15 back extensions
3x15 wall ball (20#)

WOD: "CINDY"
AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats
  

11 rounds as Rx. Compare to 12/22/08.

This was WOD #99. Sea Monster is supposed to plan something fun for tomorrow. Can't wait. The pic below is from the crossfit main page. Nice pic of Staff Sergeant Cody from Emergent Fitness while in Afghanistan with the 19th Special Forces Group.

CINDY

Warmup:
3x15 knees to elbows
3x15 overhead squats @ 65#
3x15 back extensions

WOD: "CINDY"
AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

10 rounds as Rx