090326 WOD “Annie”

WOD: “Annie”

50-40-30-20 and 10 rep rounds of:

Post time to comments.

No scaling for todays WOD. If you can’t do double-unders, do 4x as many singles (200, 160, etc). Roll up a towel or use an ab mat to support your lumbar while you’re doing the sit ups. Here’s a bunch more videos on jump rope technique. Finally, here’s a video of Speal doing “Annie” in a ridiculous amount of time.

After doing the WOD, do a 1-1-1-1-1 Deadlift set.


Article: “Sodium Nitrite: Another reason to avoid processed meats“, Marks Daily Apple.

“It’s lurking in breakfast meats, lunchboxes and carving stations across the country. Sodium nitrite, that is: preservative and coloring additive extraordinaire.”

I know we all love hot dogs…but read this article.



Filed under WOD's

3 responses to “090326 WOD “Annie”

  1. Hey-

    Wanted to let y’all know that CrossFit Sebastopol, at the West County Play Station, is officially opening on Monday. We’re right off Highway 12 on Morris Street just as you come into town from Santa Rosa.


    Happy CrossFitting!

  2. Annie today at St.5

    15:59 as RX’d

    Sadly enough, I think it’s my first time doing this WOD as RX’d in under 16 mins. Really pathetic DU’s as always.

    Afterward, I did some rowing.

    1,000m Row- 3:39.1

  3. Scott W.

    I didn’t read the bottom of the instructions so I did the Rx’d amount of single unders. 7:50. After I did another 100 singles and 1000m row for punishment.

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