Saturday – WOD

As many rounds as possible in 20 minutes of:

5 pull-ups
10 push-ups
15 squats

If you have previously performed 15+ rounds on “Cindy”, wear a weight vest.

Post rounds and reps completed to comments.

Nick pulls for max reps at 346.

25 Responses to Saturday – WOD

  1. babs says:

    A. Power Snatch – 3,2,1; rest 5 min
    B. Snatch Pulls – 115% of 1 in A; 3 sets of 3; rest 3 min
    C. Tabata Push Ups – total
    D. Run 400 m @ 90%; rest 3 min x 2

    A. 75-85-90
    B. All at 105
    C. 14-8-6-5-5-4-4-6=52
    D. 1:50 -1:47

    saw Siu get first mu and then second and third. Congrats love!!!!

  2. Melissa H. says:

    Great job Siu!!!

  3. Andrea says:

    9 rounds + 5 pull ups (bb)
    400m run @ 90% – 1:56

    Yay Siu! Congrats!!!

  4. Jeff says:

    Played in a charity soccer tournament this morning. Drew the NKU varsity team the first match and a team that was 50% UC varsity the second. Needless to say we lost both for an early exit. Fun, though.

  5. Neil says:

    cindy, no ctb, no vest
    18 + 1 push up + 1 pukie

  6. Siu says:

    OPT (see Bab’s post for detail):
    A. 85×3, 93×2, 98×1 (PR by 3lbs)
    B. All at 115
    C. 17+12+7+7+5+7+5+6=66
    D. 1:43, 1:40

    Then a muscle up!

    Then lotsa squealing and jumping and hugging and smiling!

  7. Pete says:

    Cindy (CTB, no vest)
    20 + 8 Pushups

    It was great to see Siu get on up above the rings! First Babs and now Siu….more CFN ladies will be there soon I’m sure. It reminds me of men trying to break the 4 minute mile. For years many came close. Once Bannister broke it, the mental barrier was gone and others went sub-4 very quickly. Well done ladies!

  8. Jessie Heikenfeld says:

    Way to go Sui, that’s awesome.

  9. McNaughton says:

    See Babylonia’s post.

    A. 135,155,175(fx2),165(PR)
    B. 190×3. Felt good
    C. 18/12/7/6/5/5/6/6=65. Yeah, no misprint.
    D. 1:25,1:23

    Then some MUs.


  10. Brent says:

    OH squat up to 255, felt heavy today.

    Then max strict MUs – 6, 7, 6

    Tall box jumps up to 46″, then outside for
    35 standing dock jumps with limited rest in between, ranging from 10-30 seconds.

  11. Kristin (aka Mrs. Glenn) says:

    Did my first Cindy today – 13 rounds with rippage on left hand at 13 minutes in :0 WTF with the rips and gashes during my workouts?! Argh…

    Congrats Siu! I want to join the CFN Ladies MU Club too 😉

  12. Thcott says:

    Cindy: 10 lb vest

    13 rds + 7 PU’s….

    Awesome job Sui
    (and to Ben’ brother for knocking out 5 muscle-ups in a row despite never having done one EVER)

  13. Thcott says:



  14. Thcott says:

    damnit, spelled it wrong again…


  15. Charlie H says:

    Grats Siu!!

  16. Ted says:

    Nice job Siu!

  17. Glenn says:

    Neil, great job getting back into it.
    Siu, congrats on reaching a long term goal!!!
    Kristin, oh my:-)

    “Mighty Murph” w/40 lbs vest (thank you Ross for letting me saturate your new vest)
    1 mile run / 20 rounds 5 pull-ups/10 push-ups/15 squats/1 mile run

    50:53 Basically just a grind

    (Dustin, my 20 min mark was 12rounds and some squats so you could crush this time. Now it’s your turn!)

    CF Mow was so slow!

  18. Jim C says:

    great job Siu!!!

  19. megHan says:

    13 rounds 10 pushups
    2 * 400m run (1:44, 1:40)
    double double unders with heather then Arjuna.
    Ha! Fun

  20. Siu says:

    Thank you everyone! The CFN family is amazing!

  21. jay Ernst says:

    Siu congrats! 14 +10 pu

  22. Melissa H says:

    cindy (done on Thursday 5/20)

    8+7push ups PR (just shy of a full round PR)

  23. Tim the V says:

    Cindy. 8 rounds flat.

    Stupid shoulder.

  24. Lee says:

    7 rounds with white band for pull ups.
    arms gave out about half way through.
    I hate pull ups.

  25. Glenn says:

    Oh, yes, did the push ups with hands on 15lbs plates for Mighty Murph.

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