Feeling Presidential?

Come celebrate Presidents’ Day today with any of our regularly scheduled classes (no changes for the holiday). If you have the day off, try the 10am, 12:30pm, or 3pm WOD class for a change of pace.

Monday 110221

“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.

Compare to 100101.

Jason gets ready to foam roll (photo from Steven):

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options, courtesy of Brand X:

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

    Here is the scaled version of “Cindy”:

    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

  • kevin p

    Hey morning guys. I’m running a little late because of the snow. Be there soon.

  • Bob C

    4 rounds rxed
    6 more rounds jumping pullups
    plus through pullups, pushups and 10 squats in round 11

  • keller

    backsquat: 5×1 at 215#
    bench press: 5, 5, 5, 5, 5 at 155#, 175#, 185#, 195#x4, 195#x3 – should have rested more on the last two sets

    3rft:

    1 box jump at 42″
    1 weighted pull up with 25# dumb bell
    1 box jump at 42″
    3 weighted pull up with 25# dumb bell
    1 box jump at 42″
    5 weighted pull up with 25# dumb bell

    7:25

  • Justin Katz

    Cindy RX’D
    18 Rounds+3 pull-ups

  • jenn

    11 rounds, + 5 push-ups Rx

  • Kent B

    Cindy: 25 rounds rx’d

    PR by 4 rds

  • Jeff

    21 + 9 squats
    Was aiming to pace for 1 round every 50 seconds (24 total rounds). About the first half I was alternating grips and for the second half I was doing overhand butterflies, which felt way more effective.
    Missed full elbow extension on a few pull up reps in the earlier rounds.

  • Matt U.

    12 rounds plus 3 pullups Rx’d. I gotta learn how to kip — pullups would be so much easier.

  • Matt U.

    (Cindy)

  • Steph

    Cindy: 15 Rounds; pull – ups with thin black band (recovering from flu)

  • JamesA

    Cindy: 7 rounds + 5 pushups. Not surprisingly, I think I did 5 in the first 10 mins, then never recovered. Using red band, the pullups felt “easy”, Will move down a band next time pullups are involved. Bottleneck was pushup stamina, need to do more reps on a consistent basis.

  • Jay

    cindy – 12 rounds + 4 pullups
    did pushups with only 1 foot on ground, still recovering from foot contusion