WOD

Fri, Sep 12 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Coach J

We have another September benchmark for you today. Meet Cindy! A classic gymnastics triplet, with low rep volume in a high time domain, and little interference between movements to allow for continuous movement. This workout is designed to test your muscular endurance.

You may remember Cindy from our Memorial Murph prep. We last tested it on May 8, so check back on your previous score and make a plan to get an additional round this time!

Happy Friday!!!

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250912

CINDY

Fruits and Veggies!

CrossFit 20250912

(No Results Tracked)
WARM-UP:
200m walk
:20 skipping for height
5 inchworms
10 alternating Samson lunges
10 ring rows
:20 skipping for distance
5 inchworms
10 alternating Cossack squats
10 ring rows

MOVEMENT REVIEW & WOD WARM-UP:
3 sets:
:30 wall-facing squats
:30 rest

1 set:
5 push-ups from the knees
10 push-ups

BENCHMARK WOD 'CINDY': AMRAP x 20mins
Rx:
STIMULUS 10-20 rounds
5 Pull-Ups
10 Push-Ups
15 Squats

Rx2 scale 1 movement
Rx3 scale 2 or more movements

STIMULUS NOTES:
10-20 rounds for most
Long grind with a pull, push, and squat combination without movement redundancy to allow for continuous movement

COOL-DOWN & STRETCHING:
Accumulate:
2:00 side plank, right
2:00 side plank, left

1:00 couch stretch/leg
1:00 banded lat stretch/arm