1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380


September 11, 2013

Wednesday’s benchmark WOD is “Annie” – a quick couplet of doubleunders and sit-ups.  There’s not really much to say about this WOD – if you’re good at doubleunders, shop it’s about staying unbroken and really pushing on the sit-ups – especially in the set of 40 and 30.  If you are good at DU, order they are a break from the sit-ups.

If you don’t have doubleunders, or have a tough time stringing them together, you’re basically fighting the rope for the duration of the WOD.  I recommend scaling DU attempts to 20-15-10-5-5 and keeping the sit-ups the same.  If DU are an absolute mystery, or you are new to CrossFit, double the count and do singes – 100, 80, 60, 40, 20.

As we have a lot of new faces – look into getting a jump rope.  You want it sized to your height.  A good rope can run anywhere from $10 to more than $40.  I hear they are selling decent ropes at Dick’s now.  Look at different ropes, ask what people prefer and get a good rope.

Speal anchors his feet – you may anchor as well.  Can anyone beat Speal?

Workout of the Day


50 Doubleunders

50 Situps

40 Doubleunders

40 Situps

30 Doubleunders

30 Situps

20 Doubleunders

20 Situps

10 Doubleunders

10 Situps



In remaining time in class, build to a heaviest possible Clean.

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