CrossFit names some of its workouts. Â 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. Â Cindy is considered the queen of body weight wods. Â There is no equipment needed, except somewhere to do pullups. Â 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 ClubÂ
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!