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Warmup
As Needed for Contest
Test
Speed:
25 Double Unders, 1min time limit
WOD
“Annie”
For time:
50-40-30-20-10
Double Unders
Ab Mat Situps
September 4, 2010
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WOD Friday 012210
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World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
“ANNIE” RESULTS
TOP TEN
1. MIKE ROACH 5:43
2. GAREY D 6:26
3. JOE E. 6:38
4. STEPH 7:02
5. DAN S. 8:01
6. MEL 8:11
7. PADDY 8:15
8. JOSH 8:38
9. RACHEL 9:03
10.MATT C. 9:20
RYAN 10:59
MIKE B. 18:36
PAT F. 19:42
MATT E. 22:25
MICAH 14:52
EVAN 15:40
HANI 10:14
JOSH 22:36
SCAMP 10:17 (SAY WHAT?)
MIKE D. 14:38
DANA 13:55
CHRIS 11:24
K.C. 24:16
PAUL 10:16
PETER 13:34
VIN 13:37
SCOTT 12:12