The Cindy WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

Description for the Cindy WOD

Complete AMRAP in 20 minutes of:

Click links for video demonstrations that discuss points of performance and scaling.

Note: An athlete can perform a Strict Pull-Up, as defined above or a Kipping Pull-Up or Butterfly Pull-Up.

Goal Times for the Cindy WOD

WodStar RX Goal Rounds

  • Elite: 35+ Rounds
  • Level 3: 30-35 Rounds
  • Level 2: 20-30 Rounds
  • Level 1 15-20 rounds

Coaches/Athletes: These are estimated RX goal rounds, scale as needed to finish in these estimations.

Tips for the Cindy WOD

  • Put more focus into the mechanics of your least efficient movement(s)and make up time during your most efficient movements.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Cindy WOD



  • Box Squat
  • Elevated Med Ball Squat (ball on top of plate)
  • Squat Holding a Rig
  • Ring Supported Squat
  • Bar in Rig Supported Squat


  • Banded Pull-Ups
  • Jumping Pull-Ups
  • Ring Row
  • TRX Body Row
  • Barbell on Rack Body Row
  • Banded Pull-Downs


  • Knee
  • Inclined Box Push-Up
  • Bench Push-Up
  • Ring Push-Up
  • TRX Push-Up
  • Bar in Rack Push-Up


  • Reduce time to 10-15 minutes.
  • Change reps to 9, 6, 3.