Wednesday 090415

Ricky Frausto Filed Under:

WOD (Benchmark Week)
Choose from the following workouts:

"Cindy"
As many rounds in twenty minutes of:
5 Pull-ups
10 Pushups
15 Air Squats

or

"Lynne"
5 rounds for max reps (no time component to this wod)
Bodyweight Bench Press
Pull-ups

Post workout and rounds/reps to comments.

17 Responses to "Wednesday 090415"

1. Unknown Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239808380000#c1828051131577126027'> April 15, 2009 at 10:13 AM
2. I am definitely doind "Cindy". I could use a "Body Weight" day after D.T yesterday...
3. Gina Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239811020000#c8553256038443244128'> April 15, 2009 at 10:57 AM
4. I did Cindy today, just me and my dad. I finished 11 rounds, using a blue band for pull-ups, purple for pushups.
5. Chad Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239821760000#c3195710412545172006'> April 15, 2009 at 1:56 PM
6. I did Cindy today with a blue band for pullups and got through about 8 1/2 rounds.
7. Chad Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239822480000#c4488795669673266542'> April 15, 2009 at 2:08 PM
8. And thanks for talking me away from that green band Reba. I really needed to get away from that thing.
9. rbmomof3 Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239823140000#c6544843705444775547'> April 15, 2009 at 2:19 PM
10. Today was awesome for me. I surprised myself and did 11 pullups in a row w/green and purple band. Never done more than four before. I didn't write it down so from memory I think I did:
    
    Lynne
    Bench Press (77 lbs) 8,5,11,7,9
    PU's 9,5,10,7,11
    
    Rebecca
11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239824160000#c603725439557888541'> April 15, 2009 at 2:36 PM
12. Felt good after doing really poorly on DT yesterday. Opted to do Cindy. Finished 22 rounds, a big improvement over my previous Cindy.
    
    TN
13. Kelli Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239838200000#c3173187441747376730'> April 15, 2009 at 6:30 PM
14. Cindy: 11rounds + 10 pushups. I know this is an improvement by at least a round from the last time :)
15. JenT Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239839580000#c8309930395283883772'> April 15, 2009 at 6:53 PM
16. Cindy 14 rounds + 3 pullups. No bands for pullups (yay) but a purple band for pushups (boo).
17. BC Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239840780000#c3190088567344948977'> April 15, 2009 at 7:13 PM
18. Oh Cindy, you were once the cutest of all the Brady kids and now you're just a strung-out, coke-riddled devil-woman. I got 14 rounds and change today, which is a new PR by over a full round. Things were going quite well until right about round 7 or 8 and then the pushups started to take their toll on me. Still, improvement is improvement, so I'll take it. Nice job 5:30 crew.
19. Cari Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239844200000#c7624750966689774643'> April 15, 2009 at 8:10 PM
20. Cindy ... 11 rounds+1 squat w/ green band for pullups and tan for pushups
21. Paula Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239846000000#c7027922206395036758'> April 15, 2009 at 8:40 PM
22. Lynne:
    Bench- 119#- 10-8-8-8-5
    Pullups with green band- 15-12-12-9-8
    Great Job 4:30!! You all rock!
23. Mel C Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239848340000#c3919241106065423103'> April 15, 2009 at 9:19 PM
24. Ok so I am a little disappointed about how I did with Cindy. I did the first round prescribed, then had to do pushups from the knees for my last 11 rounds + 5 pullups, 10 pushups, 6 air squats. I thought my arms were dead from DT yesterday...my triceps and back are killing today! Cora is a beast! Kelli too!
25. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239852900000#c4483288628047409879'> April 15, 2009 at 10:35 PM
26. I substituted sit ups for push ups. did 16 Rounds in 20 Minutes
27. Jill Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239854760000#c7653428470140409666'> April 15, 2009 at 11:06 PM
28. ahhh, I just did this at the school gym and they dont have pullup bars, only wierd little contraptions that practicall come off the ground everytime you kip. so I did annie instead, 50-40-30-20-10 DUs and situps, I scrounged up an old wooden and leather jump rope and used my sweatshirt for an abmat. not exactly great but better than nothing. time was around 9 mins. I was going off the big clock and it was hard to tell. not a great time but hopefully I can do it again at CFO and findout my real benchmark
29. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239884460000#c2645088266849075220'> April 16, 2009 at 7:21 AM
30. Lynne:
    99#: 8,8,8,7,7 = 38
    Tan Band: 10,10,10,10,10 = 50
    D
31. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239886800000#c6999876447630719137'> April 16, 2009 at 8:00 AM
32. Nice work Chad! You freaking did awesome!!! :)
33. Crystal Says: http://crossfitomaha.blogspot.com/2009/04/wednesday-090415.html?showComment=1239896460000#c967835391282168031'> April 16, 2009 at 10:41 AM
34. I did Cindy rx'd: 7 rounds + 2 Pushups.
    
    Not very happy but i opted to not use bands or knees for pushups. I ran out of juice on the pushups. I made it down but couldn't get back up! Oh well. Just gives me one more thing to add to my list of things to work on.