Warm-up

It’s Monday again, Community Fitness Club! Our first workout of the week is a challenging benchmark workout known as “Cindy.” Benchmark workouts are named workouts that are performed by people all across the world to compare their fitness levels to each other and to measure their personal progress. Why give a workout a girl’s name? Greg Glassman, inventor of CrossFit, once said that like a hurricane “anything that leaves you flat on your back, looking up to the sky wondering ‘what just happened to me?’ deserves a female’s name.”

Today’s workout is an AMRAP (“As Many Reps As Possible”). You will perform as many rounds of 5 pull-ups, 10 push-ups, and 15 air squats as you can during the 20 minute workout period. Try to pace yourself so that you don’t burn out during the first half of the workout.Today’s WOD is tough, so feel free to scale the movements as needed to accommodate your current fitness level.

If you are an experienced athlete and feel capable, please perform the following WOD:

Cindy

Experienced:

20 minute AMRAP:

5 pull-ups

10 push-ups

15 air squats

Warm-up

In today’s WOD, we will perform an ascending ladder of burpees and wall walks for 13 minutes. That is, we will perform 2 burpees and 1 wall walk, then 4 burpees and 2 wall walks, then 6 burpees and 3 wall walks, and so on until the 13 minutes are up.

Please note: Wall walks are a difficult movement, especially as you get more and more fatigued. Please scale appropriately!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

Ascending ladder 13 minute AMRAP:

2 burpees, 1 wall walk

Then

4 burpees, 2 wall walks

Then

6 burpees, 3 wall walks

Etc.

**Add 2 reps to the burpees and 1 rep to the wall walks each round until time runs out.*

Warm-up

Today’s WOD (“Workout of the Day”) is “Christine,” another benchmark workout consisting of 3 rounds of a 500 meter row, 12 deadlifts, and 21 box jumps. Though the goal is to finish as quickly as possible, please be careful on both the deadlifts and the box jumps. When performing the deadlifts, pick an appropriate weight for you, engage your core, and keep your back straight. With the box jumps, pay attention to each jump, and choose a height that is right for you. You can also switch to box step-ups if needed.

If you are an experienced athlete and feel capable, please perform the following WOD:

Christine

Experienced:

3 rounds for time:

500m row

12 deadlifts (bodyweight)

21 box jumps (24in., 20in.)

Warm-up

Today, we will be performing 3 rounds of 15 kettlebell swings, 30 dumbbell walking lunges, and 50 double unders. Please remember, you can always personalize the workouts to your current fitness level. Pick the scaling options and weights that are right for you. You know your body best!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

3 rounds for time:

15 American kettlebell swings (53lb, 35lb)

30 dumbbell walking lunges (35lb, 25lb)

50 double unders

Warm-up

We will end the week with a tabata style workout containing dumbbell thrusters, mountain climbers, toes-to-bar, Superman holds, flutter kicks, downward-facing dog stretches, and cobra stretches. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest.

To time today’s workout using the SmartWOD timer app:

1. Select “TABATA”.
2. Choose 8 rounds of 0:20 work, 0:10 rest.
3. Press the plus sign beside “Add sets (optional)”.
4. Coose 5 sets with 1:30 minutes of rest between sets.
5. Press “START TIMER”.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

Tabata 1 - Dumbbell thrusters (35lb, 25lb)

Rest 90 seconds

Tabata 2 - Mountain climbers

Rest 90 seconds

Tabata 3 - Toes-to-bar

Rest 90 seconds

Tabata 4 - Alternate between Superman hold and flutter kicks

Rest 90 seconds

Tabata 5 - Alternate between downward-facing dog stretch and cobra stretch