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.
25 comments:
Wow.
6 complete rounds + 5 Pullups + 10 Pushups + 10 Squats.
8 rounds in a little over 20 minutes
Great 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
4 rounds unassisted pull-ups
4 rounds assisted with the green band
8 full rounds. Great group this morning. I counted 32 people!!!
Gregg, 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
Almost 9 rounds...came through the door on my 9th round just over 20 minutes.
Phenominal 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.
Awesome 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
but about 20 seconds over
7 rds + cindy. Came in the door on the 8th rd at 20:45
That was a great WOD, 5 rounds complete. This is the first time I was able to do all the pull-ups unassisted.
7 rounds, need to find a louder alarm
7 rounds + 5 pullups.
I 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.
I 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.
7 rds + 5 PullUps,10 PushUps, 15 Squats.
Are we supposed to do kipping pullups or dead hang?
Does not matter. The standard is chin over the bar and locked out elbows at the bottom
Finished 9 rounds at 35 seconds over, just couldn't catch NM on the stairs. NM, thanks for pushing and pulling me through this one...
7 rds and 5,10,15
It's good to get back into the suck after such a busy summer
7 complete rounds plus everything but the stairs
8 rounds, + 5 Pull-u, 10 Push-u, 9 squats. Did 100 reps jump rope; didn't have stairs.
10 rnds in 20:12
Pull-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.
Just finished 8 rounds. This was a good suck.
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