CrossFit names some of its workouts. Whether to honor someone, like the hero WOD “DT” we did last Friday, or to create a standard benchmark by which we are able to measure our progress against ourselves and others, named workouts are common in CrossFit. Cindy is considered the queen of body weight wods. There is no equipment needed, except somewhere to do pullups. This WOD will truly test your ability to consistently move your body weight over a longer period of time.
CrossFit Alloy WOD for 10/9/2015:
Core Work:
Alternating Tabata
1: Hollow Hold
2: Super Man Hold
MetCon:
“Cindy”
AMRAP 20 Min
5 Pullups
10 Pushups
15 Squats
Post Rounds to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
3 Pull-ups
6 Push-ups
9 Squats
Brass:
AMRAP 15 Min:
3 pull-ups (Banded)
6 Push-ups (may be from knees)
9 Squats
Bronze:
AMRAP 12 Min:
3 Ring Rows
6 Push-ups (may be from knees)
9 Squats
Platinum/RX: 20 rounds even with strict pull-ups (all rounds unbroken). Air squats were the most challenging this morning.
Great job by everyone at 6:15 am! Thanks for joining us Jim!
Platinum/RX 16 rounds (Kipping pull-ups) Great to work out with the 06:15 crew!