When people think of Crossfit they think of athletes flipping tires and lifting crazy weights. This can be true in some instances but not always.

Cross fitters take part in all types of physical activity including body-weight movements like pull ups and push ups.

Today I want to introduce a body-weight workout from the Crossfit world that will test both your strength and stamina. These three moves are key to and building a solid foundation. 

This WOD is called CINDY.

For those new to Crossfit, lets briefly go over two terms that are frequently used. First WOD stands for “Workout of the day.” Second AMRAP stands for “As many rounds as possible.”

When you start Crossfit you will quickly realize that there are many more phrases and acronyms to learn. Do not worry, I will not bore you with all of them today.

Now that you understand some of the terminology let’s go over the Cindy WOD.

Background of Cindy

Cindy is considered one of the many Crossfit “Girl” wods, because of the name not because it was meant for women. Trust me this WOD is not to be taken lightly.

Cindy is also one of many benchmark girl wods.

What Does That Mean?

The girls of crossfit are considered benchmark wods because that is how crossfitters compare themselves to each other. The movements, weights and times are all standard based on gender for each girl wod so everyone is doing the same workout.

Cindy is a great WOD because of the type of movements required to complete it. As you can see from my lovely drawing above (those are some good-looking stick figures), the movements in Cindy are all body weight.

Focusing on body-weight movements first allows you to learn proper form before moving onto actual weights.

The Cindy WOD

Cindy is a 20 minute AMRAP of pull ups, push ups and squats.

Cindy

• 5 pull ups
• 10 push ups
• 15 squats

*20 min. AMRAP

Below is a video and the link that breaks down how to do each of the movements.

The idea of an AMRAP is to keep on moving until the time is up. Completing all three movements counts as one round, so that means you will be doing 30 reps per round.

Told you not to take it lightly.

At the end of the 20 minutes add up how many rounds and excess reps you completed for your final score.

The key to this WOD is to be patient and consistent.

Pace yourself so you are moving the ENTIRE time. Yes, it will burn but that is your body’s way of getting stronger.

If you are in the middle of your push ups and get too tired to continue, then take a breather, shake it off and keep pushing.

DO NOT be intimidated by this WOD or any workout out there for that matter. If you do this and end up doing 2 rounds and 5 reps then so be it.

All that matters is you record your entry and work to beat it the next time.

Everyone is at different levels so do not be ashamed or discouraged of where you stand. Be proud of your score and commit to always getting better.

My score for this lady WOD was 29 rounds plus 1 rep. (Wore a weighted vest for this as well)

Now it is your turn.

Give this WOD a shot and post your scores in the comment section. For those looking for a challenge, shoot to beat my score and do your best.

Remember to be consistent and finish strong.

I want to know how you did. Share your experiences, feelings and results below.

Good luck and most of all have fun!