Cindy with a Kicker
As many rounds as possible (AMRAP) in 20 minutes of:
5 x Pull up
10 x Push up
15 x Squat
1 x trip to the 4th floor and back via stairway to heaven
Post number of rounds complete to comments.
Before we start this WOD, there will be a short discussion/demo of a proper squat technique and pull ups so that we all know the standards and make sure everyone adheres to them.
Wow.
ReplyDelete6 complete rounds + 5 Pullups + 10 Pushups + 10 Squats.
8 rounds in a little over 20 minutes
ReplyDeleteGreat work by everyone!
Nutrition Tip:
As you get ready to hit the books and pull all-nighters, remember those energy drinks aren't all they're cracked up to be - it's Meth in a can. If you can't live without your Monster/Red Bull, you need to read this:
http://library.crossfit.com/free/pdf/CFJ_Graves_MethInACan.pdf
8 rounds
ReplyDelete4 rounds unassisted pull-ups
4 rounds assisted with the green band
8 full rounds. Great group this morning. I counted 32 people!!!
ReplyDeleteGregg, way to show some great integrity by coming on your own and rocking through the WOD.
7 full rounds + 5, 10, and 15 w/o stairs
ReplyDeleteAlmost 9 rounds...came through the door on my 9th round just over 20 minutes.
ReplyDeletePhenominal group this morning. The extra motivation really makes a difference. Keep it growing. Remember if you have questions ask one of the trainers, we are here for you guys to make sure that we all get better.
8 full rnds.
ReplyDeleteAwesome group this morning!
It was amazing how adding the stairs decreased my work capacity by over 50% on Cindy (23 to 8 rnds).
On that note, just think how much the terrain in Afghanistan could decrease your WC when it counts!
8 rounds
ReplyDeletebut about 20 seconds over
7 rds + cindy. Came in the door on the 8th rd at 20:45
ReplyDeleteThat was a great WOD, 5 rounds complete. This is the first time I was able to do all the pull-ups unassisted.
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ReplyDelete7 rounds, need to find a louder alarm
ReplyDelete7 rounds + 5 pullups.
ReplyDeleteI ran a 400 between each round because Ft. Rucker doesn't have a four story building...or at least that I've found yet.
9 rounds + 4 pull-ups. Awesome group this AM...was great to share the suck together.
ReplyDeleteI will most likely be TDY tomorrow so I'll have to make the WOD up. Look forward to seeing the Crew on Thursday AM.
Right at 7 rounds. Ran up my high schools stadium stairs but I think I overestimated a little. Love the addition of comments.
ReplyDelete7 rds + 5 PullUps,10 PushUps, 15 Squats.
ReplyDeleteAre we supposed to do kipping pullups or dead hang?
ReplyDeleteDoes not matter. The standard is chin over the bar and locked out elbows at the bottom
ReplyDeleteFinished 9 rounds at 35 seconds over, just couldn't catch NM on the stairs. NM, thanks for pushing and pulling me through this one...
ReplyDelete7 rds and 5,10,15
ReplyDeleteIt's good to get back into the suck after such a busy summer
7 complete rounds plus everything but the stairs
ReplyDelete8 rounds, + 5 Pull-u, 10 Push-u, 9 squats. Did 100 reps jump rope; didn't have stairs.
ReplyDelete10 rnds in 20:12
ReplyDeletePull-ups were strict
Run was 230m including 25 stairs
Altitude -7250ft
I miss the morning group. However, I have found a CrossFit group here at USAFA.
Almost 9. Got 8 + cindy + the stairs.
ReplyDeleteJust finished 8 rounds. This was a good suck.
ReplyDelete