Monday, December 7, 2009

12/7 "Annie Are U Sane?" WOD Results

Sunday, December 6, 2009

Mon WOD: "Annie Are You Sane?"

Buy In:
Max Double Unders in 3 mins.
5 Min goal skill work (10,000 hours, practice like a kid, have fun)

WOD: "Annie R U Sane?"
10 mins per station AMRAP
7 burpees - 12 med ball clean 20#/14#
7 pullups - 12 wall ball 20#/14#
7 DB Thruster - 45#/25# - 12 KB Thruster 44#/35#

Rest 2 mins between stations.
We took the elements of the "Annie R U Ok?" WOD and re-wired them into insanity.

Cash Out:
1 min hold in superman poses; side, back, side, prone. Might as well add max plank holds as well after this.

Friday, December 4, 2009







Friday, November 27, 2009




Saturday, November 21, 2009

Sat 15 - 11-21-09

Friday, November 20, 2009

Elizabeth" 11-19-09

Wednesday, November 18, 2009

CrossFit TOTAL Rankings Chart

CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)
Men's Class Rankings
BwtUntrainedNoviceIntermediateAdvancedElite
114 228 395 468 646 836
123246 427 510 695 901
132265 461 546 745 848
148296 516 618 833 1061
165322 560 672 906 1149
181348 604 722 969 1245
198366 637 764 1017 1305
220385 671 807 1071 1373
242402 700 833 1102 1411
275413 718 856 1128 1441
319422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women's Class Rankings
BwtUntrainedNoviceIntermediateAdvancedElite
97134 231 270 370 480
105143 251 291 400 507
114155 269 314 426 537
123164 284 333 452 566
132173 302 351 473 594
148190 332 389 520 648
165206 357 417 560 709
181220 383 451 598 737
198237 412 474 630 788
199+ 250 434 506 662 826