Daily WOD – Dec 5, 2019

Tiago with a solid windmill!


“Cindy”

AMRAP in 20 minutes of:

  • 5 pull ups
  • 10 push ups
  • 15 squats

WOD Notes: This is a CrossFit benchmark that comes around once a year.Β  It was first programmed by Glassman in 2005 and has become one of the classic CrossFit WODs. Generally beginners will complete 12-13 rounds, intermediate athletes 13-17 rounds, advanced 18-22 rounds, and elite athletes 23+ rounds. Hold yourself to strict standards so you can meaningfully compare your results from year to year! The “Rx” standard requires chin-over-bar on every pull-up, chest-to-floor on every push-up, and hip-below-knees on every air squat. If you can’t meet those standards, no problem! Just be sure to pick a scale that’s measurable and repeatable, and accurately record what you did. Compare to 181114.

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This Post Has 4 Comments

  1. 4:45 row session is on!

  2. 5:15
    Ed 9+2, 2 PUA
    Megan V. 15 Rx (strict PU)
    Tyler 13+3 Rx
    KTS πŸ™‚
    Kelly G. 15 (3 strict PU)
    Nick L. 17+2 Rx
    Danielle 14+4 Rx PR!
    Franco 11+15 Rx
    Warnek 11+10 (5k row beforehand)
    Alex W. 12+12 Rx strict
    Murray 11 (DC push) (5k row beforehand)
    β€”β€”β€”
    6:15
    Sean B. 11+7 Rx
    Karen B. 10+7 (green band)
    Vince 11+20 Rx strict
    Liz 12+5 (black band)
    Chris 11+10 (2 purple band PUs, 6 kneeling PUs)
    KTL 13+2 (3 jumping PUs, 5 PUs)
    Faith 13+7 (3 strict PU, 5 PUs)
    Missy 18+1 (3 strict PU, 5 PUs)
    Hannah R. 9+3 (purple band, blue band PUs)
    Rocco 16+16 Rx strict
    Craig 15+13 Rx
    Frank N. 12+2 Rx strict
    Sabrina 16 Rx
    Dan R. 13+27 Rx
    Fili 15+5 Rx
    Pete P. 11+5 (black band)

  3. 9:30
    Chris M.πŸ™‚
    Ken πŸ™‚
    Joel 9+5 Rx
    Fredi 10 (band pull-ups)
    Marissa 8+18 (15 DB press, jumping PU)
    Jenn T. 18+1 Rx PR!
    Paul 11+4 Rx
    Kelly W. 12 (green band PU, 1st 3 rounds (5), rest w/(3))
    Cindy 14+1 (MBPU/MBPU)
    Bob Kr. 7 (green&purple,
    Elissa πŸ™‚
    Emma πŸ™‚
    Jesse Sy. 12+4 (strict ring PU, knee)

  4. 5pm results
    Heidi 8+0 (RR, 24″ tire)
    Paul M 10+2 (3 strict PU)
    Sillup 18+3 Rx PR!
    Emily 8+0 (P-PU)
    Lombardi 17+6 (DC PU)
    KtM 11+0 (3 PU, mm+mf, 24″ tire)
    Kyle E 10+0 (P, 5PUx6rds, 3PUx4rds, banded pu-P to #10)
    Tracy 10+0 (P-PU, 1 abmat pu)
    Shawn F 15+3 Rx (strict)

    Open Gym results
    Tiago 17+ 13

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