Tag Archive for: rowCINDY


Today is all about rowing (after some still rings work) and making sure that you can move blazingly fast through the appropriate amount of rounds of CINDY (5 pullups, 10 pushups, 15 squats). Resume rowing as soon as possible. Can you recover on the rower? Can you push the pace and complete more than a 5k?


+ 2018 Regionals Events 1 & 2 Released – CrossFit Games

CrossFit WOD for Taco Tuesday 5/8

Max meters rowed in 30 minutes.

Novice: Every 5 minutes do 1 round of CINDY (5 pullups, 10 pushups, 15 squats)
Intermediate: Every 5 minutes do 2 rounds of CINDY
Advanced: Every 5 minutes do 3 rounds of CINDY

Post meters completed to whiteboard!

CompEx WOD  – 6am

MFT #1449

Gymnastics Strength WOD

still rings and headstand work

HIIT WOD – 12pm

TABATA assault bikes


AMRAP in 12 minutes:
9 mb clean
6 mb double knee situp
3 mb ramp run


EMOM for 10 minutes:
8 mountain climbers
6 step-up skip
4 offset pushup + t-spine twist
2 burpee box jump


Chinese planks, hip extension holds, reverse hyper holds, banded wall t-spine extensions, banded good mornings

HIIT WOD – 5:30pm

A) 1:00 stations for max reps:
– bike (calories) or ramp run
– lateral box step ups
– single/double under
– dodging punches
– rest
repeat for 3 rounds

B) for max reps/work:
– 3:00 walking lunge with press
– 3:00 battle ropes
– 3:00 figure-8 bicycle
– 3:00 elevated twisting mountain climber
– 3:00 ab wheels