Up early with the kids today, but Charlotte watched them while I worked out around 8am. Warmed up and got ready to attack Cindy. I wasn’t feeling 100% but this went surprisingly well.


20 min AMRAP:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Unlike previous times, I didn’t keep track of my rounds throughout. I just kept making tallies and tried to keep moving steadily. I know my first round was :40 or so. Stayed unbroken on the push-ups through maybe round 9 or 10. Kept it at 6/4 for remaining rounds.

Finished 25+15, which is a massive Pr. Very happy about that!


Since our schedules are all mixed up right now, I thought it would be a good time to try out a 3 on/1off sort of workout schedule mimicking the traditional main site. So, this week, that meant workouts on Tues, Wed, and Thur to kick things off.

I’m feeling pretty good from the running and heavy sandbag cleans yesterday. I expected my calves to feel pretty beat up considering I also practiced triple unders for a bit yesterday as well. They felt fine though! We wanted to get in some bodyweight volume so Charlotte and I headed down in the basement for Cindy around 12:30pm.

“Strict Cindy”

20 min AMRAP:

  • 5 Strict Pull-ups
  • 10 Push-ups
  • 15 Bodyweight Squats

Result: 21+3

I kept the push-ups unbroken until the 10th round. The pull-ups were all unbroken with the exception of the 15th round. I was done with 10 rounds in roughly 8:15. Finished 20 rounds at roughly 18:40. Considering my best Cindy score ever is 22+7 with kipping pull-ups, I was pretty happy with this one!


Warm Up
500M Row
12 Supine Ring Row
11 Push Up
10 Passthrough
9 Strict Pull Up
8 KB Swing

– Practice your Kip
– Practice your Butterfly
– Practice your C2B

Met Con

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Jeremey – 19+10 RX
Charlotte – 12+2 RX

Not a PR, but a good attempt. Still recovering from vacation!



2 Rounds
10 OH Squats (PVC)
10 Situps
10 Back Extensions
10 Pullups
10 Dips
-10 Scap Pullups
-Kip Practice


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


First time getting 20+ rounds! I didn’t have to push too hard until round 18 or so. I broke the push-ups up from the beginning starting with 5, 5 then going to 4, 3, 3 for the rest of the reps. Really wish I would’ve gotten 21+ rounds, but I’ll take a 2.5 round improvement.


Didn’t have time to get to the gym this morning so I ended up doing a Crossfit workout in the backyard instead. Charlotte was doing Cindy at the police academy so I decided to do that one as well. Here was the workout:

AMRAP in 20 minutes of:

5 pull-ups
10 push-ups
15 bodyweight squats

Result: 18 rounds and 5 pull-ups

I’m a bit disappointed in my result even though I haven’t done a Crossfit workout in ages, mainly because I was on pace to hit 20 rounds up until round 15 before I sputtered to a crawl. I think I could definitely hit 19 or 20 next time.