CrossFit KOP

W.O.D. 8.13.10

The 6 degrees of Annie

Level 6
50-40-30-20-10
Double Unders (*must be strung together in strict sets)
GHD Sit ups (full ROM)

Level 5
50-40-30-20-10
Double Unders (*must be strung together in strict sets)
Sit ups (un-anchored butterfly sit-ups)

Level 4
Annie-The Original
50-40-30-20-10
Double Unders
Sit ups (anchored)

Level 3
50-40-30-20-10
Tuck Jumps
Sit ups

Level 2
150-120-90-60-30
Single Unders
50-40-30-20-10
Sit ups

Level 1
50-40-30-20-10
Single Unders
Sit-ups

Skill:
Muscle Up
*if you are proficient in the Muscle up, try to string multiple muscle ups together.

Videos:

WOD Demo with Dave Castro with GHD sit-ups - video [wmv] [mov]

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From the Vault: Chris Spealler WOD Demo - video [wmv] [mov]

Recipes:
Paleo Breakfast Recipes
*this file is large and takes a few moments to load, please be patient, it has a lot of good recipes!

Quote:
“Nobody who ever gave his best regretted it.”
- George Halas

Results:

L6

Plentus: 10:21

Swine: 12:51

L5

Jason: 6:53

Nikki: 7:55

Han: 11:17

Kevin: 13:08

L4

Donkey: 19:52

Grans: 11:50

Shawn: 11:07

Miranda: 9:05

Liz: 9:20

Tim G: 13:20

Ditty: 15:04

Gina F: 11:59

Sam B: 6:54

Cheri: 9:20

Dorothy: 11:27

JZ: 14:32

Jason B: 9:20

Mike B: 10:06

Jerry: 10:40

Olan: 15:40

Deb: 15:50

Joe M: 17:15

Mike F: 13:38

Joe A: 18:00

Jaime: 16:06

Danny: 11:42

CC: 16:36

L3

Vincent: 10:54

L2

Rachael: 14:00

Patti: 10:54

Jay E: 12:40

Keri: 14:11

Rob Ph: 12:14

Tim H: 23:32

Karen: 17:38

Ashley: 11:15

Charlie: 10:28

Marie: 9:43

Kristin T: 11:35