Mary as rx’d
AMRAP in 20mins of:
5 hsp
10 one legged squats
15 pullups
Total=9 rounds + 5 hsp

Very happy with this! Not done Mary before and was thinking i’d get 5-7 rounds. Its nice to have finally done it, and now I have the choice of either girl to beat a pr. 

I did the CF warm up (which is still tough for me) 3 rounds as quickly as I could.

AMRAP, 13 minutes,
3 Pull-ups (w/ counterweight assist)
6 Push-ups
9 Squats

12 rounds - was failing on pushups on last 2 rounds.  Chest still sore from Friday.  Substantial improvement on pull-ups in last 3 weeks.

M/32/6’/278#

Pack          
AMRAP in 12 minutes          
5 Pull-ups          
10 Push-ups          
15 Squats          
8 Rounds plus 5 Pull-ups, 5 Push-ups

CFWU

WOD: AMRAP in 12 min
3 Assisted Pull ups
4 Push-ups
7 Squats

Completed 9 rounds + 3 Pull Ups + 4 Push-ups

My second band snapped right at the beginning of the work out, so I felt good posting a few shy of my PR with only one band helping the pull-ups. 

Guess its time to scale up.

Wall Ball/GHD/Back Extensions

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball (Subbed 40# thrusters)
10 GHD Sit-ups (On swiss ball with feet braced)
10 Back extensions

7 rounds + 6 thrusters

Did Cindy today.  I managed to get 12 full rounds + 5 extra pull ups!

Really didn’t want to go today.  Still sore from prior WOD’s, which hasn’t happened in a long time.  Managed to get up and get the WOD done.  Fell short of prior total by 2 rounds . . . oh well.

Monday 090727
WOD Pack:  “Cindy”
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups - ALL STRICT.
6 Push-ups
9 Squats

Post your choice of girls and rounds completed to comments.

Compare to 090609.

ROUNDS=  22.  090609= 24.  090513= 20.

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

12 rounds rx’d plus the HSPUs and the OLSs

Cindy as Rx’d
19 rounds = 95 pullups, 190 pushups, and 285 squats
Last time:
Pack-scaled, 28 rounds = 84, 168, 252

... Wow! O_o I’ve wanted a second crack at Cindy for the longest time. Thank you so much!

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

16 rounds plus 3 pullups and 2 pushups for a 51/98/144 total

Sung - 27 July 2009 03:16 AM

F f’n yeah!!!! 23 rds rx’ed! Tell me crossfit don’t work! I am stoked!!!

Oh the highs and lows of crossfit. I celebrated too soon. I have a tendency to not look up what I did previously. I just looked up my last Cindy and it was 23. When I finished this time I still had 20 seconds left. I should have kept on going. Damn.

630am Crossfit @ Brand X

Bear crawl L pattern x 2 => Jumping bar muscle up=> Dip Walk => Sprint 25 M => Back pedal 25 M => Agility Ladder 2 up 1 back=> vault => vault

AMRAP in 7
5 Burpees
5 Hang Power snatch, 75#/55#
5 OHS, 75#/55#

rest 3 minutes

AMRAP in 7
5 Burpees
5 Hang Power snatch, 75#/55#
5 OHS, 75#/55#

Cash out
Lever practice

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Finished 17 complete rounds plus the 5 pull-ups of the next round.  Last time I finished 17 complete.

After a long break, I’m finally getting back into the swing of things…

9 rounds of “Mary” in 20 minutes.  Strict pull-ups.