Topic: DPCFN: 110223 Cindy or Mary

[BobChase]

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

OR

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

Post your choice of girls and rounds completed to comments.

*** If you cannot do pull ups do not sub jumping pull ups.

Here is the scaled version of Cindy (Chelsea’s impatient little sister)
Big Dawgs:
as Rxd

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

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats


Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats


Puppies and Buttercups: If you cannot do pull ups do Beginner or assisted pull ups.

If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf

For fun today we will scale Mary.

Big Dawgs
as Rx’d

The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Assisted One legged squats, alternating
9 Beginner Pull-ups


Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Assisted One legged squats, alternating
7 Beginner Pull-ups

• Tweet

[Big daddy Eis]

subbed a 4 mile run today instead of these workouts as i still have no pullup bar and have not ran in 6 weeks.  Let me tell you the lack of CF and running was noticeable for the last 2 miles.  I definitely need to get back on the training.

[BobChase]

I definitely need to get back on the training.

Damn right. I heard Al Queda was beginning to implement CF.  Word on the street is that Bin Laden has a sub-4:00 Fran time.

[BobChase]

Buy in:
5 min jump rope
12 dips x 2

Strength:
Front squat
135 x 5
160 x 5
165 x 5
170 x 5

WOD:
Cindy
Pack
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Score: 8 rounds

Skill:
Hang Power Cleans
115 x 5
135 x 5
155 x 5