July 3, 2007

Tuesday 070703


50-40-30-20 and10 rep rounds of:

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CrossFit Games, Top Female Awards - video [wmv] [mov]

Posted by lauren at July 3, 2007 11:46 AM

whats a suggested sub for double unders

Comment #1 - Posted by: Luke at July 2, 2007 7:34 PM

im still double under impaired...looks like ill be subbing! can't wait to whip out the jump rope though!

Comment #2 - Posted by: bklyn_chris at July 2, 2007 7:35 PM

wow, awesome job ladies!

Comment #3 - Posted by: nadia shatila at July 2, 2007 7:39 PM

can anyone get the video to work?

Comment #4 - Posted by: dcron at July 2, 2007 7:40 PM

"Popeye had spinach, I have Crossfit" I love it.

You girls rock!

Comment #5 - Posted by: JPW at July 2, 2007 7:40 PM

I need to get me a Crossfit woman. . . . . .

Comment #6 - Posted by: Alex at July 2, 2007 7:41 PM


The sub for double unders is tuck jumps...


Comment #7 - Posted by: Midnitemonster at July 2, 2007 7:47 PM

Quick question about the sit-ups:

Are these unanchored, full sit-ups or are we supposed to use a ball or some sort of anchor?

Comment #8 - Posted by: James D at July 2, 2007 7:55 PM

As Rx'd


#1 - Don't sub the double unders, this is a good chance to improve a lot.

Comment #9 - Posted by: Dr. Eric at July 2, 2007 8:02 PM

dcron: Problem with the video should be fixed in a few minutes assuming you are getting a 404 error. One of the mirrored video servers wasn't picking up the latest vids. Try again and if that doesn't work then manually replace "media.crossfit.com" with "www.crossfit.com" in the video URL and you will get the video straight away.

Comment #10 - Posted by: Brian Mulvaney at July 2, 2007 8:21 PM

That's awesome. Great job girls. Congratulations to all of you

Comment #11 - Posted by: Allison_A2_NYC at July 2, 2007 8:32 PM

Im shocked. I would of bet money that Annie would win. Did she compete?

Comment #12 - Posted by: puma at July 2, 2007 8:41 PM

Is there a secret key in mastering the double-under? I can skip rope without fail. Yet, try a double-under and I inevitably hit the back of my head or something. It's usually the result of increasing velocity, really whipping it, which in turn puts nasty welts on my skull.

May I have more peas, please?

Comment #13 - Posted by: Hale at July 2, 2007 8:43 PM

Impressive work.

The flyer says hopper-style WOD. Can someone tell me what was chosen? Also, what was the distance on the run?

Finally, I couldn't understand the names of the women (perhaps because my girls are watching Ninja Warrior in the background)...can someone tell me who they are again.



Comment #14 - Posted by: Howard at July 2, 2007 8:55 PM

Just to toss this out there, any suggestions for improving my technique on double-unders? I'm fine with singles, but my doubles aren't great.

Comment #15 - Posted by: Svor at July 2, 2007 9:16 PM

Jolie, I can't express in words how proud I am of you and how fortunate we are to have you as a trainer at Crossfit One World. As usual, you inspire us all. You kick ass girl!

Great job to all the other girls that were there too!!! The bloody hand shot was just too cool!!

Comment #16 - Posted by: freddy c. at July 2, 2007 9:21 PM

#13, #15 - dbl under help

What helped me in the beginning was to concentrate on jumping higher (tuck-jump like) and then work on the timing of the revolution to match. It was the welts on my legs that convinced me to get them out of the way. Oh yeah, tuck a bit or you'll get them on your head too. How's that for empirical!

Slowly you'll get the timing down where you're not having to jump as high and the revs. match. I say slowly because it only started to get better when I inserted them into the warm-up or after a strength WOD tabata(ish) style. 1min on, 30sec. off, as many rounds as appropriate.

Try practicing while doing singles to get a rhythm - single, single, single, go-for-it, single, single....and so on.

I still get welts, but it is a weak spot for whatever reason...so I practice.

Comment #17 - Posted by: Norm Rager at July 2, 2007 9:38 PM

For #14:

hopper WOD was
1000m row +
5 rounds of :
25 pull-ups
7 x #135/#85 push jerk (men/women)

Run was somewhere around 3 miles over some serious terrain

Comment #18 - Posted by: Nate Pierce at July 2, 2007 9:39 PM

Strong work ladies! You were all amazing to watch!

Names close but subject to correction:

1st Place: Jolie Jensen
2nd Place: Mary Rickett
3rd Place: Nicole Dehart

Comment #19 - Posted by: RossB at July 2, 2007 9:56 PM

CrossFit Girls kick ass!!

Way to go!

Comment #20 - Posted by: Pam Munson at July 2, 2007 10:00 PM

puma, that was rude.
Ross B, Nichole DeHart, Thanks!

Comment #22 - Posted by: Cyndi at July 2, 2007 10:58 PM

P.S. Tara, I can see you in the trail run picture. Congratulations on placing!!! Great work!

Comment #23 - Posted by: Cyndi at July 2, 2007 11:00 PM

i hate double unders maybe because i can't jump rope lol.....how can i get better at it...for this work out how is the best way for me to do 50 double unders....1 at a time or what....i tried it before on a workout here but i couldn't everytime i tried to double under i would jump an rope would only pass me once before i land

Comment #24 - Posted by: chris at July 2, 2007 11:09 PM

Im sorry, i didnt mean to be rude. I simply meant that every time I watch Annie in a video im amazed at what she can do. No disrespect was meant.

Comment #25 - Posted by: puma at July 2, 2007 11:10 PM


Annie, and for that matter, Nicole, did not compete.

Comment #26 - Posted by: russ greene at July 2, 2007 11:23 PM

Just got home from Transformers. Best movie ever. Hands down. Seriously. No, I mean SERIOUSLY.

Looking forward to the WOD.

Comment #27 - Posted by: Angry G at July 2, 2007 11:53 PM

As Rx'd

Comment #28 - Posted by: PCH at July 3, 2007 12:57 AM


As Rx'd. All DUs broken, full situps with legs at 90 degrees straight through.


I'd be faster if I could just get consecutive DUs. I need more practice.

Comment #29 - Posted by: PVD at July 3, 2007 1:02 AM

Did Cindy this morning with the Company. 12 rds in 20 min.. Did WOD this arvo with floor wipers instead of situps. 16 min flat

Comment #30 - Posted by: Big A at July 3, 2007 1:02 AM

Congrat's ladies...STRONG WORK...and inspiring!

Comment #31 - Posted by: Jerry Hill at July 3, 2007 1:21 AM

I agree with Alex (#6), I need a CrossFit girl myself.

Comment #32 - Posted by: Nick C. at July 3, 2007 2:41 AM

CFWU X 3 (-situps)

Annie per BrandX puppies mod:

20-15-10 rnds of tuck jumps and situps

Total Time 25:07

Comment #33 - Posted by: Jorge E at July 3, 2007 3:03 AM

was it push press for the hopper workout or push jerk?

Comment #34 - Posted by: brent colson at July 3, 2007 3:11 AM

I had a look at the double under videos. If you look at Brendan and disregard the rope you see a guy hovering mid air with a high frequency "wing flapping" and a lower frequency lower body work. This is similar to a hovering hummingbird.

This is kind of a nice analogy because the hummingbirds have the highest metabolism of all animals save insects (600+ (ml O2)/(kg min)).

Comment #35 - Posted by: stoguy at July 3, 2007 3:27 AM

Off topic, but has anyone seen that magazine ad for Saturn? It's a page of writing on the left and it goes like this:

"Nice biceps, chicken legs. What good are 18" forearms if your legs belongon a barstool? Huge pecs if you get winded after one block? Contrary to the baby-oiled crowd at your gym, balance is important. Important in strength. Important in life... (then it talks about it's car's balance b/w power and handling etc.) It's time to drop the dumbbells and hit the squats. It's time we all had a little more balance in our lives."

I read it and thought, "YES, someone finally realizes what we've know all along: balance!" I thought it was a great ad and a great analogy.

Comment #36 - Posted by: DredLocked at July 3, 2007 3:28 AM


Annie - 13.50
sub knee tuck jumps
did GHSU

After the first round of 50 GHSUs I didn't think I would be able to do another jump.

Comment #37 - Posted by: Scott in Ottawa at July 3, 2007 4:37 AM

Worked on 15 ft rope climp- no feet, 5 sets, didnt time it.
Congrats cf ladies!

Comment #38 - Posted by: bleedcf at July 3, 2007 4:49 AM


Started off doing 2:1 with singles on the jump rope, but I believe I'm on the road to mastering the double under. By the last two sets (20 & 10), I had it down.

I did back squats, push press, and dead lifts afterward to work on form.

Enjoy your day, everyone!

Comment #39 - Posted by: theresa at July 3, 2007 4:56 AM


subbed tuck jumps for DU - no rope.

all sets broken on both situps and tuck jumps.

Comment #40 - Posted by: mark L at July 3, 2007 4:58 AM

subbed box jumps for the double unders. 12:50

did CFWU X 3 first ... but arms were still utterly toasted from doing 100 PU and 100 dips yesterday instead of the muscle ups. Whew!

Comment #41 - Posted by: TomF at July 3, 2007 5:00 AM

age 41
bwt 210#

Comment #42 - Posted by: MSR at July 3, 2007 5:06 AM

8:19 - tuck jumps, anchored situps. Off to the vet to remove the many stitches due to my cat's leg amputation then to the airport to see Lynne safely back to New Hampshire. :(

Comment #43 - Posted by: Kelly Moore at July 3, 2007 5:13 AM



Scaled down the DUs to 25,20,15,10,5 as I was learning how to do them, tried to skip for singles 5x between jumps, had the rope hit my legs and arms a few times.

Calves feeling it

Comment #44 - Posted by: Colm O'Reilly at July 3, 2007 5:25 AM

First set of DU unbroken, it was all down hill from there.
Need more practice.
Great Workout!

Comment #45 - Posted by: chris l at July 3, 2007 5:26 AM

Day 20
CFWU (+push-ups/-sit-ups) Pull-ups getting a little better, but still beat from trying for 120 on Sunday. I will own this warm-up.

"Annie" as Rx'ed 14'17"
Struggled with getting more than 3 DUs in a row at 1st, but had it down for the last set. Hopefully can have a better time with my next go

If it helps, I just focus on whipping the rope a bit faster and getting my feet out of the way (like a tuck jump) and the rhythm was starting to come today. I have to start with singles at first most of the time.

Comment #46 - Posted by: Buretto at July 3, 2007 5:32 AM

13:42 as Rx'd

Age 29
BW 160

Comment #47 - Posted by: Mike Mc at July 3, 2007 5:33 AM

I wish they all could be CrossFit women! Great job!

Comment #48 - Posted by: Buretto at July 3, 2007 5:34 AM

14:56. Just over one minute improvement over last time. Finally able to string a series of double unders together. Spent way too much time gasping for air.

Comment #49 - Posted by: Norma at July 3, 2007 5:40 AM

41 yom/ 205#


Subbed 2x regular jumps for double-unders.

Worked on double unders after WOD. I was able to get one double under at a time with a good bunch of welts trying for the second.

Congratulations to all of the Crossfit competitors! You set a standard for all of us!

Comment #50 - Posted by: LOO3 at July 3, 2007 5:45 AM

Awesome work, ladies!
You rock!

Comment #51 - Posted by: Frank DiMeo at July 3, 2007 5:49 AM


as rxd: 14:22

always first rounds are harder, then gets easier as I finish...maybe I need to warm up better.

Comment #52 - Posted by: allensjourney at July 3, 2007 5:57 AM

10:40 as rx'd

Comment #53 - Posted by: paulw at July 3, 2007 5:59 AM

36yom 149lbs
superman for back xtnsn
pushups for dips

Subbd tuckjumps for doubleunders
all sets broken
17minutes 10secs

Comment #54 - Posted by: AlanR at July 3, 2007 6:07 AM

In honor of winning, does Jolie get to design a WOD and give it her name?

Comment #55 - Posted by: Mark R at July 3, 2007 6:13 AM

subbed two regular jumps per prescribed double under.



Comment #56 - Posted by: Jesse McDonnell at July 3, 2007 6:15 AM

A question about pushups:

Should they be military or wide stance pushups?

I do a mix of military (with hands ~1 foot apart and elbows touch my sides of the way down), and wide (with arms at 90 to sides, forearms at 90 to upper arms at the bottom).

Any thoughts or suggestions would be appreciated.


Comment #57 - Posted by: Medwig at July 3, 2007 6:19 AM


subbed double-tucks after trying tips from Norm (thanks!) and watching the video posted by Tony (thanks!). Seems the problem is I jump inefficiently and early when anticipating the double, putting so much velocity and effort into making sure I clear the rope that the backswing gets me in the head. And that's assuming I don't jump (stomp is more like it) overly early and whack my ankles instead. DUs and Muscleups. These are my big challenges. One day. One day.

Eager to be able to type "as Rxed"... Hale

Comment #58 - Posted by: Hale at July 3, 2007 6:39 AM


as rx'd


Comment #59 - Posted by: Mikey at July 3, 2007 6:49 AM

bw: 190

As rx'd: 11:38

Still can only get one DU at a time, but am getting better and stringing them together with singles in between.

Comment #60 - Posted by: Rick510 at July 3, 2007 6:54 AM

BW 170

as rx'd


Anchored Sit-ups

Comment #61 - Posted by: Eric O at July 3, 2007 7:02 AM

Its only 1 round for the all of the reps correct?

Comment #62 - Posted by: Midnitemonster at July 3, 2007 7:16 AM

# 57, Jon -

Comment #63 - Posted by: Buretto at July 3, 2007 7:17 AM

Mark 21:57.

Sit ups were on GHD. Still need a lot of work on double unders. Singles then doubles worked best this time.

Comment #64 - Posted by: Theresa & Mark at July 3, 2007 7:19 AM

sub 3:1 single unders

Comment #65 - Posted by: jpf at July 3, 2007 7:20 AM

.5 mi. walk on treadmill
subbed DU w/ JKT

Comment #66 - Posted by: TJF at July 3, 2007 7:29 AM

Hrmm no skipping, jumping or running for me with this knee. Will have to find something else to do.

Comment #67 - Posted by: Cal Jones at July 3, 2007 7:30 AM

100,80,60,40,20 and back to 100 with regular jump rope. Too uncoordinated for doubles... The last 160 I did calf raises.
50,40,30,20,10 and back to 100 push ups and crunches with a 12lb. medicine ball.


My CrossFit girl's first WOD. As rx'd but with singles 16:46. :)

Comment #68 - Posted by: Sam H. at July 3, 2007 7:33 AM


non-anchored sit-ups

Comment #69 - Posted by: dr. punch at July 3, 2007 7:42 AM

See the FAQ. For your convieience:
"Whatever you like; recommend picking one style and sticking with it so you can compare performance over time. Lots of folks like the ab-mat. Some of us do "military" situps, which come in a couple of flavors. Hard-core: Hands behind head, feet anchored, knees at 90�. All the way back until base of shoulder-blades hit the floor; up to near vertical. Or "Air Force" version: arms crossed in front, hands on shoulders or arms; feet and legs as above. Down position same as above; up to where elbows touch knees or thighs. Hands must stay on shoulders or arms. "Janda" situps are tough; you place a bar, board, partner's hands, or whatever behind your calves. Keep your feet flat on the floor; dig in with your heels and pull back hard with your calves against the bar. This should de-activate your hip flexors, thereby making your abs work harder."

Comment #70 - Posted by: Chris at July 3, 2007 7:43 AM

~12 minutes
tuck jump instead of double unders
-Chris from Texas

Comment #71 - Posted by: Chris at July 3, 2007 7:49 AM

subbed in burpees instead of double unders

Comment #72 - Posted by: Jeremy at July 3, 2007 7:49 AM

Replaced dubbel unders for tuck jumps. Worked fine with me.
Next time I gonna do the dubbel unders. Need to learn those too.

time 10.13

Do CF for 1,5 now and I love it!!

Comment #73 - Posted by: Kevin at July 3, 2007 7:51 AM

OOOPS. Sorry about my post earlier (#68). I went back up to 50 push ups and crunches, not 100.

Comment #74 - Posted by: Sam H. at July 3, 2007 8:00 AM

Thanks for the help Chris. Guess I should start paying more attention to the FAQ. I'll hit up the WOD later this afternoon. Good luck y'all!

Comment #75 - Posted by: James D at July 3, 2007 8:01 AM

CFWUx2 with dips, Hand stand PU, and Push Ups
WOD as Rx'd in 16:36
All DU Broken getting used to doing them.

Ran 1.5 miles after WOD in 10:21.

Comment #76 - Posted by: jonathan b at July 3, 2007 8:05 AM

10:04 as rx'd (PR)

Comment #77 - Posted by: David B. at July 3, 2007 8:10 AM

bw 165 age 38
DU every other, only doubles counted
SU feet secured

Comment #78 - Posted by: COOP at July 3, 2007 8:14 AM

If you can't do a full set of 100 at once should you rest and continue till you reach 100 or should you do your max each rep... like do:

38 DU
50 SU
30 DU
40 SU....

Its not that I'm not good at DU's, I'm out of shape... 10 lbs overweight.

Comment #79 - Posted by: Isaac at July 3, 2007 8:15 AM

subbed ball sit-ups

Comment #80 - Posted by: JENNY O. 36F/130# at July 3, 2007 8:18 AM

rx w/Kira 36 minutes.

Comment #81 - Posted by: mg at July 3, 2007 8:23 AM

I need to get me a Crossfit woman. . . . . .
Comment #6 - Posted by Alex at July 2, 2007 07:41 PM

I feel you Alex

Comment #82 - Posted by: Jon at July 3, 2007 8:24 AM

2nd day doing crossfit... did WOD almost as rx'd in 19:52. I think i just tore up the back of my knee with about 8 tuck jumps to go.

Comment #83 - Posted by: clayton at July 3, 2007 8:28 AM


subbed tuck jumps
su unanchored


Comment #84 - Posted by: SueAnne at July 3, 2007 8:32 AM


6:58 as rx'd

Not my best, but very happy considering my knee problems.

Comment #85 - Posted by: mrjling at July 3, 2007 8:34 AM

Subbed it for a 5K in 21 mins.. My shoulder has been playing up a bit since the 120 dips and pull ups... Hopefully it'll be green to go tomorrow

Comment #86 - Posted by: Hugh Lutley at July 3, 2007 8:45 AM

double unders- Unbroken

1st 50 GHD sit ups
2nd set 10 GHD, 30 regular
the rest regular


Lost time getting a mat.

Comment #87 - Posted by: Auty at July 3, 2007 8:47 AM


With 100-80-60-40-20 single jumps.

Comment #88 - Posted by: Ben S. at July 3, 2007 8:47 AM



all double-unders broken
3 regular skips, 1 double-under - repeat
I end up doing more skips than I should but it's good practice.

need to work on consecutive double-unders to bring time down.

Comment #89 - Posted by: shan at July 3, 2007 8:52 AM


As rx'd

Comment #90 - Posted by: CPT Eddie at July 3, 2007 8:57 AM

Subbed 24" Box Jumps for DUs.


Comment #91 - Posted by: tjo at July 3, 2007 9:02 AM


CFWU 3x13 (GHD situps 3x5)
Burgener WU
Tuck Jumps
GHD situps


Comment #92 - Posted by: Ryan at July 3, 2007 9:06 AM

Crossfit women Rock!

Comment #93 - Posted by: Biggdave at July 3, 2007 9:08 AM

28 yom 225#

1 mile warm up run (7 min)
as rx'd - 14:47

Took me a while to get DU down. By the set of 20 I could do them continuously

Comment #94 - Posted by: Kuna at July 3, 2007 9:16 AM

drug one of my guys out of his bed and to the gym this morning for the WOD - I think he's hooked. I told him he would be.

as Rxd except a lot of singles between the double unders




Comment #95 - Posted by: sleepy at July 3, 2007 9:23 AM

Terrible at double-unders, so I subbed as the following:

WU: .3 mile jog on 1.0 treadmill, planks, 10 pullups

100 single hops
50-40-30-20-10 box jumps/situps
100 single hops
time: 10:03

Comment #96 - Posted by: Splatty Matty at July 3, 2007 9:26 AM

Lots of broken DU's, but


as Rx'd.

Comment #97 - Posted by: MikeeG at July 3, 2007 9:28 AM

Double Unders
On each round of sit-ups, did the first half on GHD and the second half on the floor (anchored)


Comment #98 - Posted by: B. Rhaly at July 3, 2007 9:37 AM

Scaled to Brand X "pack"
Not quite coordinated enough for the DU's but worked hard on them and jumped a whole lot of rope in the process.
Nice job ladies! As usual, CF is inspiring.

Comment #99 - Posted by: scott at July 3, 2007 9:41 AM

If you're trying to max out on a hang power clean, are you allowed to squat or does that turn it into a hanging clean? If you're NOT allowed to squat, how do you know when you've maxed out?

Comment #100 - Posted by: andy at July 3, 2007 9:44 AM


as Rx'd
i dont have too much experience with DU's so i had to do a single jump between every double.

after the WOD i ran 3.5 miles in 22:47.

Comment #101 - Posted by: Andy at July 3, 2007 10:04 AM

Annie as Rx'd: 12:16

Comment #102 - Posted by: Tstone at July 3, 2007 10:08 AM

worked on my welt makers (DU) as a warm up
sub tuck jumps

Comment #103 - Posted by: blackak at July 3, 2007 10:14 AM

AS rx'd

Definately need to improve efficiency on the DU's

Comment #104 - Posted by: Motomouse at July 3, 2007 10:19 AM



All situps were glut ham sit-ups which really elongated my time. It worked my abs out VERY well, but not sure if I should do them all glut ham next time since I start to fail after every 5 or so as the reps get up there and my heart rate falls.

As far as doing double unders. I find it helps me to do one or two regular jumps then pull a double under. I can get into a rhythm that way and get 20 or so before I get fatigued and eventually miss one.

Comment #105 - Posted by: Corey at July 3, 2007 10:21 AM

Annie Rx,d 10:23

Comment #106 - Posted by: Troy at July 3, 2007 10:28 AM



Had to do the DU's in increments of 10. I did one single under between every double. Every so often I tried 3 or 4 DU's in a row...but that smoked me! Great workout!

Comment #107 - Posted by: Matt at July 3, 2007 10:34 AM



Comment #108 - Posted by: F2 Hodge at July 3, 2007 10:36 AM

at the black box for lunch
15:00 as posted.

Comment #109 - Posted by: juan g. at July 3, 2007 10:53 AM

Started out doing "double-unders" but for some reason (incompetence the most likely cause), I could not get past 8 (the first 8 seemed pretty easy, strangely enough).

Threw the rope down, re-set the watch, sub'd "2X tuck jumps" instead.

Time: :14::48::80

Comment #110 - Posted by: Andy P/43/189# at July 3, 2007 10:58 AM


WOD as rx'ed in under 15 mins.

I've got no rythm, and can't jump. But I finally did all the double unders as rx'ed! Best rythm was 1 single under:1 du, but that takes too long. Able to string about 5 du's together in the last many sets. On the up side, double under may no longer be my nemesis.

Comment #111 - Posted by: davej at July 3, 2007 11:07 AM

WOD: 12.14 (all GHD sit-ups)

post-5k and 1600m in the pool

Comment #112 - Posted by: Tom N. at July 3, 2007 11:10 AM

WOD as Rx'd 11 minutes 5 seconds. Strickly DU's-no singles.

It takes practice to do double unders. It is all in the timing. Jump a little higher (just a little bit) and turn faster and get a rhythm until you can keep doing doubles consecutively. Remember, its all in the turn of the wrist. High jumping is only going to screw up your rhythm.

Then, on to triples :O)

Comment #113 - Posted by: Angela M at July 3, 2007 11:14 AM

Did "Michael" yesterday on my new GHD - not a primo rig but a sweet deal.
Totally different WOD using one - no way I'm doing sits today...

"Fran" - 6:35


Comment #114 - Posted by: C_Mel at July 3, 2007 11:25 AM

33M / 190# / WOD #129 / CFT 825

"Annie" in 6:12

Missed about 6-7 DU. Abmat situps anchored. Goal 5:00.

Comment #115 - Posted by: wilson at July 3, 2007 11:25 AM

as rx'd 10:09

Got a good groove with the DU in the second round. First round best was 5 consecutive...mostly 3s. Other rounds were mixes of 3, 5, 7 at a time.

Sit ups on medicine ball...good stretch.

FOllowed up with 3 - 5 minute rounds of bag combos. Did 1 minute each of hands, feet, both, sprawls, push-ups, etc. First round did 12# MB burpee/thruster for a minute, but someone took it during round 2.

Comment #116 - Posted by: kramer at July 3, 2007 11:28 AM

18:34 as rx'd

starting to get the DU down...still a slow time though it would seem.

Comment #117 - Posted by: Jason Hussey at July 3, 2007 11:36 AM

For #19 -
I believe the Top Female Awards went to:
1st Place: Jolie Gentry
2nd Place: Mary Rigney
3rd Place: Nicole DeHart

A quick word about the Games. My wife and I stumbled upon CrossFit in February and we are hooked. We drove up to the Games to be inspired by the athletes that have made CF a part of their lives, and we were not disappointed. The athleticism of this community is amazing and has motivated us to push ourselves even further going forward. But more importantly, our visit to the Games confirmed what we have encountered at CrossFit San Diego. CrossFit attracts some of the most gracious and genuine people we have ever met. It is a pleasure to be associated with such great people. Thanks to everyone that made the Games possible. For those of you that couldn't make it this year, get to the next one.

Comment #118 - Posted by: CJ Martin at July 3, 2007 11:39 AM

subbed with tuck jumps, anchored situps( sets of SU broken)

Comment #119 - Posted by: jef at July 3, 2007 11:41 AM

7:08 as rx'ed, much better than last time of 12:29. Unanchored sit-ups pretty much unbroken and double unders flew, especially with the new Buddy Lee jump rope.

Pre-GFWU+KB C&J+ DB split snatch 6 reps up to 45lbs.
Post-500m row in 1:33.5

Comment #120 - Posted by: gaucoin at July 3, 2007 11:48 AM

28 yom, 185 lbs

20:18 as rx'd

Word of advise, don't do situps on concrete.

Comment #121 - Posted by: Jeff Weltmer at July 3, 2007 11:49 AM

CFWU x3 (1/2 Sit-ups)

:11::25 (GHD Sit-ups)

Shaved a minute off the last time I did this WOD, about a year and half ago, even though I went w/GHD Sit-ups this time instead of Military style like last time. My Abs are smoked. I better go and replenish them w/Barley and Hops.


Get some, Go again!

Comment #122 - Posted by: DJ at July 3, 2007 11:54 AM


BrandX pack scaled version 35-25-20-15-10

CFWU x2 - situps

Tried Annie with DUs but after first 15, spent more time fussing with rope than getting in a workout. Started over with tuck jumps over rope. Anchored situps.


Situps broken to catch my breath laying flat on my back. Aerobic conditioning still needs work. I guess that's what I get for starting CF from the worst shape of my life.

Comment #123 - Posted by: Patrick at July 3, 2007 12:03 PM

30/170/ male

7:38 as rx'd

Comment #124 - Posted by: Pete at July 3, 2007 12:04 PM

new rope previous best was 10:20
It took awhile to figure the new one out, had it down by the 30's though.

Comment #125 - Posted by: JDale at July 3, 2007 12:05 PM

agility ladder
50+40 each: double unders and situps
14 pullups
11 dips

Comment #126 - Posted by: James N at July 3, 2007 12:07 PM

Subbed Regular Jump Rope but 2X count axtual got some DU on last set, Angela advise is good, a little higher and faster.
Oh crawled around on the ground for a while after first SU round in pain form stomach cramp/muscle pull

Comment #127 - Posted by: TJ Mahl at July 3, 2007 12:08 PM



wod as rx'd


Comment #128 - Posted by: sam lewis at July 3, 2007 12:12 PM

15:49 as rx'd
First time doing Annie with Double Unders
I don't do them well

Comment #129 - Posted by: b ring at July 3, 2007 12:14 PM

5:17 Finally, a WOD that I didn't suck at!

Comment #130 - Posted by: brucek at July 3, 2007 12:19 PM

As rx'd, 25:28. Time was slow, but it was the first time I successfully did Double-ups. Anyone on the fence deciding between double-ups and tuck jumps, I would highly recommend to go for the challenge and do the double ups. Once you get a rhythm they are way more fun, and I can feel the explosive power building in my calves.

Comment #131 - Posted by: Chris at July 3, 2007 12:28 PM

11:15 as RX'd.

First time on Annie, so next time I'll have a comparison. But, I was better at double unders this time than last time when the WOD was similar plus back extensions.

Comment #132 - Posted by: Joel at July 3, 2007 12:29 PM

As Rx'd:

Justin - 5:30
Russ - 6:30
Tyler - 13:31

Comment #133 - Posted by: Justin Farina at July 3, 2007 12:48 PM

Three tonight:

22/M/160: 20:17

27/M/190: 24:30

28/M/185: 11:45

Comment #134 - Posted by: Fallujah 7 at July 3, 2007 12:49 PM

bw - 198.5

Comment #135 - Posted by: cole at July 3, 2007 12:54 PM

bw - 214

Comment #136 - Posted by: b-rad at July 3, 2007 12:55 PM

9.50 as rx'd. Sit-ups done on floor with feet anchored.

Comment #137 - Posted by: Mike_h at July 3, 2007 12:55 PM

BrandX pack-scaled 35-25-20-15-10
CFWU x2 - situps
Subbed tuck jumps, after practicing DUs


Comment #138 - Posted by: Patrick at July 3, 2007 12:56 PM

Double under practice followed by vertical leap practice.

Tuck jumps and full ROM GHD sit-ups: 12:10.

Comment #139 - Posted by: Duvall at July 3, 2007 12:59 PM

Wow, that video gave me goose bumps... so did being at the games! Watching the females compete gave me a whole new energy to step my training up a notch. Great job to all the competitors.

Annie as rx'd, 11:11

Comment #140 - Posted by: OPT Mommy at July 3, 2007 1:03 PM

41yom 180lbs

I have not skipped in ages. I tried today and I could barely do 10 singles in a row, let alone DUs. So I decided to sub with Tuck Jumps. I did SU on GHD.

Annie: 10:46.

My goal was sub 10min. Oh well, next time...

Comment #141 - Posted by: Harry at July 3, 2007 1:13 PM

Murph: 24:04

"Pain is temporary..."

Comment #142 - Posted by: firemanben at July 3, 2007 1:18 PM

Awesome job ladies!

Workout as Rx'd double unders and GHD sit-ups to parallel:


Comment #143 - Posted by: Jesse Woody at July 3, 2007 1:19 PM

bwt 240 age 32

last time 17:34
this time 13:58 (pr by 3:36)

sidenote: in general need to tighten up form on situps, tend to use arms to create momentum when fatigued.

Comment #144 - Posted by: brian t at July 3, 2007 1:19 PM


Sub Tuck Jumps, GHD Sit-ups

Comment #145 - Posted by: Rainer at July 3, 2007 1:24 PM

As Rx'd:


Comment #146 - Posted by: Speal at July 3, 2007 1:25 PM

Modified: Jump Tucks & Sit-ups 50-40-30-20-10.


Comment #147 - Posted by: Tom@LFD at July 3, 2007 1:27 PM

All double-unders (with a single, uncounted, between each)
Sit-ups unanchored, fists to ground behind head on each.


Comment #148 - Posted by: bingo at July 3, 2007 1:36 PM

cfwux2 bwt:149
First Annie ever!
As rx'd: 11:03

Comment #149 - Posted by: Y. Zhou at July 3, 2007 1:37 PM

CF GAMES - awesome stuff. Congrats to the Crossfit family!!


Comment #150 - Posted by: tony blauer at July 3, 2007 1:38 PM

CFWU X 2 (subtract situps and back extensions)

Subbed tuck jumps

WOD: 10:24

Thanks Coach.

Comment #151 - Posted by: csco at July 3, 2007 1:43 PM

#138 firemanben, you wanna tell us something about that Murph time? 24:04 is insane, I'm gonna say right now that's a virtually impossible time done as rx'ed.

#140 brian t I wouldn't worry too much about the arms moving during sit-ups, this is for time so flail away, I sure as hell do!

Comment #152 - Posted by: gaucoin at July 3, 2007 1:46 PM


double unders
sit ups (AbMat, unanchored)


Comment #153 - Posted by: karl at July 3, 2007 1:49 PM

I can't find the explanation for the CFWU (CrossFit Warm Up I assume?). Could someone please explain or point me in the right direction?

Today will be my first day of CrossFit. Off to buy a rope now.

Thanks ahead of time.


Comment #154 - Posted by: Matt at July 3, 2007 1:53 PM

#150 Matt, it's the 8th question of the FAQ. Check it out.

Comment #155 - Posted by: gaucoin at July 3, 2007 1:58 PM

playing lacrosse today

Comment #156 - Posted by: dbones at July 3, 2007 2:00 PM

Not sure how I missed that. Thanks.

Comment #157 - Posted by: Matt at July 3, 2007 2:01 PM

As rx'd, 15 minutes. Got up to 5 DU's in a row without missing, never done better than 3 before.

Comment #158 - Posted by: rpo at July 3, 2007 2:11 PM

Nichole is my hero!

Comment #159 - Posted by: Suzanne at July 3, 2007 2:18 PM


CFWU x 3 and added 20 push-ups for each round.

WOD - 11:02.99. Did tuck jumps since I didn't have access to a jump rope and performed the sit-ups on a slightly declined bench. Had my hands behind my head for the first 50 but I was just too tired to keep them back there for the next couple of rounds.

Hang Power Clean 4x8 at 45, 75, 85, 95 to work on form and technique. Starting to get it down but need to work on power now.

Here's to wishing y'all a good 4th of July tomorrow!

Comment #160 - Posted by: James D at July 3, 2007 2:21 PM


as rx'd - 11:55

Comment #161 - Posted by: Mikey at July 3, 2007 2:25 PM

Nichole D, you are a Brand X hero! Awesome work. And the entire Brand X team is amazing. We love you guys!

Comment #162 - Posted by: laurar at July 3, 2007 2:27 PM

pre-cfwux2, du practise, 5 min. rest
as rx'd-8:05, du still need work, unanchored sit ups straight through

Comment #163 - Posted by: Rob Corson at July 3, 2007 2:28 PM


As Rx'ed but all double-unders broken -- was able to do DU, SU, DU, SU for a few reps after i gained more practice in it in the last few rounds...thats the only thing that really held me up. As a side note, i usually do my situps on a 70 degree incline, this time i did only 45 degree on a ball since there was no declined bench around where i did my DUs.

Comment #164 - Posted by: bklyn_chris at July 3, 2007 2:31 PM

20:32 as rx'd
double unders improving:
averaged 6.25 consecutive max 18
situps anchored

Comment #165 - Posted by: silence at July 3, 2007 2:32 PM


Great day in Northern Virginia to run -- couldn't decide which to do, so ran and did WOD after:

5-mi tempo style run, approx 38 minutes.

Then: "Angie" - subbed tuck jumps for double unders: 14:50

Started playing with my new Elite rings on the tower I built yesterday for them. Realized I have to crawl before I can walk in my ring training... Good times.

Comment #166 - Posted by: Chris M at July 3, 2007 2:33 PM

8:42, anchored sit-ups.

I'm curious as to how everyone is able to do unanchored sit-ups so quickly. Does it turn more into a crunch at that point or are you still coming all the way up while keeping your feet on the ground?

Comment #167 - Posted by: Brinkman at July 3, 2007 2:35 PM


12:29 as rx'd

Comment #168 - Posted by: JDisch at July 3, 2007 2:40 PM

I couldn't find my jumprope today (haven't seen it since the move). My new gym does have them but the first one they gave me broke 20 DUs into the workout so I had to restart. The new one was longer and it took well into the 30R set before I had the timing right with it. The only place to jumprope is a 30s walk from the situp bench. Its different from the one at my old gym so I have to rebaseline my time anyway.

As Rx'd 17:57

The good news is that the surf was OH and barelling so I exhausted myself a second time at lunch. If its like this a lot I won't miss Trestles a bit.

Comment #169 - Posted by: JPW at July 3, 2007 2:43 PM

Did my first complete CF workout yesterday since I failed it last time.

as Rx'd

Today "Annie".
No rope (and no skills), subbed for tuck jumps.
Haven't done tuck jumps ever and no sit ups for years so this was a good one. Since I was learning to coordinate the movements as I went the speed increased pretty much through out. The balance to do "immediate" tuck jumps I found was essential to get intensity and I suppose necessary for DU:s aswell.

Comment #170 - Posted by: stoguy at July 3, 2007 2:47 PM


As Rx'd (anchored situps)


followed by OHS skill work

Comment #171 - Posted by: exqweezme at July 3, 2007 2:52 PM

as rx'd

Comment #172 - Posted by: geof at July 3, 2007 2:54 PM

28yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

Time: 28:32
All sets broken
Compared to 061006: 33:53

Comment #173 - Posted by: Sesoku at July 3, 2007 2:56 PM

28m 155lbs
as rx'd

Comment #174 - Posted by: thg at July 3, 2007 2:58 PM

I am 18 yrs. old (19 on Sunday)120ish, and my time was 17:57, those du sure slowed me down, but I did them all. GHSU.

Comment #175 - Posted by: Nicole Ox at July 3, 2007 3:01 PM

More Games videos! Great stuff.

Comment #176 - Posted by: mrjling at July 3, 2007 3:06 PM


tuck jumps, situps (unanchored)


*sigh* now if I can just get my CFJ.

Comment #177 - Posted by: cmm at July 3, 2007 3:06 PM


Comment #178 - Posted by: jbean at July 3, 2007 3:11 PM

As Rx'd (with anchored feet for situps): 16:12

And I think I finally got the hang of double-unders.. woo hoo!

Comment #179 - Posted by: Aaron Forgue at July 3, 2007 3:12 PM



Sit-ups with medicine ball at feet

Comment #180 - Posted by: Jack at July 3, 2007 3:22 PM

APFT 300+ on the 27-31 scale (12.29 2mi)

14:30- +18# for SUs

Mrs. McC 22.00

Comment #181 - Posted by: Scotty McC wk5 Weighted at July 3, 2007 3:28 PM

Question: Is it incorrect to do double unders with a single jump in between each of them?

Comment #182 - Posted by: Mrnatural76 at July 3, 2007 3:34 PM


Annie, As Rx'd:


Comment #183 - Posted by: calebg at July 3, 2007 3:38 PM


Comment #184 - Posted by: broot at July 3, 2007 3:43 PM

Absolutely loved the video!!!!!! Incredible women!

Comment #185 - Posted by: firecracker at July 3, 2007 3:44 PM


Comment #186 - Posted by: Leon at July 3, 2007 3:46 PM

BW 167. Sub Tuck Jumps 13:18.

Comment #187 - Posted by: Neeraj at July 3, 2007 3:46 PM

F / 50
1 mi jog warmup

subbed tuck jumps
situps - bent knees. But did some ball crunches on last 2 sets otherwise I'd still be on the floor

TJs are fairly decent; will start working on DUs.

Comment #188 - Posted by: Anita at July 3, 2007 3:50 PM

Scaled to 35-25-20-15-10

Forgot to time the round of 35, probably took 6ish minutes the rest was 14:43, so total was around 20 mins.

Have to do 2 singles between each DU. I'll have to work toward consecutive DUs.

Comment #189 - Posted by: Mucl1280 at July 3, 2007 3:50 PM


22+ min

sub 13 in' box jump

probably excessive arm action on the sit-ups

broke a sweat while the old lady mowed the lawn

Comment #190 - Posted by: easymutt at July 3, 2007 3:52 PM

34 yof bw 111
As rx'd - 15:04

Comment #191 - Posted by: LO at July 3, 2007 4:06 PM

First time doing the double-unders rather than subbing tuck jumps. I got the hang of it by the last set of ten.


As rx'd: 16:33.

Next time out, I bet I get it down to ten mins.

Oh, and my six-year-old daughter Olivia powered through "Jeremy" in a stylish 6:25 yesterday. You haven't seen a burpee until you've seen a tall willowy tike in a halo of curly blonde hair wiggle through one.

More better faster

Comment #192 - Posted by: Marty at July 3, 2007 4:17 PM


sub'd singles for doubles

Comment #193 - Posted by: CohenJC at July 3, 2007 4:22 PM

CFWU x 1


as rx'd - 16:09

Comment #194 - Posted by: Eric at July 3, 2007 4:26 PM

CFWU x3 (1/2 Sit-ups)


Shaved a minute from the last time we did this WOD, even though I did GHD sit-ups this time instead of Military style. My abs are still smoked.

Get some, Go again!

Comment #195 - Posted by: DJ at July 3, 2007 4:26 PM

tuck jumps for double unders
unanchored feet situps

Comment #196 - Posted by: Poe at July 3, 2007 4:34 PM

15:01 as prescribed. Some sit ups feet anchored, some straight leg full sit up.

Comment #197 - Posted by: mike manzo at July 3, 2007 4:46 PM

Drats, I'd actually been working on DU's, but just couldn't get the timing right today, so did double single unders.


Comment #198 - Posted by: mas at July 3, 2007 4:51 PM


as rx'ed: 15:22, 1:43 improvement.
DU's are getting added to the "Things I suck at" warmup.

Comment #199 - Posted by: Sailorcrew at July 3, 2007 5:02 PM

du & situps

time: 7:06

Comment #200 - Posted by: joey at July 3, 2007 5:08 PM

Hey firemanben,

Pain is inevitable, suffering is optional:)

Comment #201 - Posted by: firewoman at July 3, 2007 5:12 PM

A little behind here.

For Today:

Hang Clean 1-1-1-1-1-1-1-1-1-1 @ 155#

(5 sets of 20 reps)

100 Pull-ups
100 Dips

Couldn't do anymore I was afraid to throw up like I did when I was doing Murph on Friday.

Comment #202 - Posted by: Nick C. at July 3, 2007 5:25 PM

"Annie" as written... 7:55
Double-unders and anchored abmat sit-ups

Comment #203 - Posted by: Mel Jenkins at July 3, 2007 5:26 PM

CFWU x3 (1/2 Sit-ups)

:11::25 (GHD Sit-ups)

Knocked a minute off from last time, even though I did GHD sit-ups this time instead of Military style.

Get some, Go again!

Comment #204 - Posted by: DJ at July 3, 2007 5:31 PM

before I started this workout I couldn't do a double under. I just didn't work at it enough.
After reading comment #9 ,"Don't sub the double unders, this is a good chance to improve a lot.",I decided to try a little harder.After the first set I was linking them together. By the time I got to the round of twenty I was able to link 18 in a row.
When I finished I worked on them for a while longer . One more thing off the list. Now if I could buy a muscle up.....

Comment #205 - Posted by: lobo at July 3, 2007 5:34 PM

Abmat situps
N: 100, 80, 60, 40, 20 singles 9:35
J: As Rx'd 7:19

Comment #206 - Posted by: Jeremy and Nicole at July 3, 2007 5:34 PM

11:42 with ab mat

Comment #207 - Posted by: Steve N. at July 3, 2007 5:35 PM

As rx'd (attempts counted)


Comment #208 - Posted by: AFT Mommy at July 3, 2007 5:44 PM

Sub Tuck Jumps for Double Unders

Comment #209 - Posted by: Cameron at July 3, 2007 5:50 PM


CFWU x 2 - worked on kipping my chin-ups. Made some improvement.

Brand X puppy mod - 35, 25, 20, 15, 10-rep rounds of rope jumps and sit-ups

Time: 10:00. I must learn double unders so I can move up next time.

I don't have much experience with rope jumping, and I hadn't been practicing because the gym rope broke and I never got around to buying my own. Excuses, excuses. I bought a rope today and pleasantly surprised myself during this WOD. My jumping sets were mostly continuous and comprised of subsequent jumps without any bouncing in between.

I sort of got half a DU after the workout. I cleared the first spin. The second hit me in the shins. More practice at continuous fast jumping will get me more comfortable with the rope speed and precise, confident jump timing required.

Comment #210 - Posted by: Rydain at July 3, 2007 5:59 PM

Wendy: 16:35
50-40... 1st 20 reps DU's - then tuck jumps for the remainder.
30-20-10... all DU's, got up to 8 in a row - really getting the hang of it finally. All situps with anchored feet.

Emily: 14:30
Tuck jumps, anchored situps

Go CF girls!!!

Comment #211 - Posted by: Wendy at July 3, 2007 6:01 PM

Just did this one for the second time today.
13:08 on the first try at about 11:00am
9:35 on the second try at at 6:15pm

Comment #212 - Posted by: B. Rhaly at July 3, 2007 6:08 PM

Subbed Tuck Jumps

Comment #213 - Posted by: superg at July 3, 2007 6:14 PM


3xs singles

Comment #214 - Posted by: D.Frazier at July 3, 2007 6:18 PM

To all the ladies that participated in the Games- Great Job!

subbed single unders x 2 for each set
anchored sit ups
Time- 14:57
Followed by lots of double under practice, he got a couple in there

subbed single unders x 2 for each set
anchored sit ups
Time- 18:29

50-40-30-20-10 single unders
25-25-25-25-25 sit ups
Time- 13:51
Followed by double under practice, I got none.

I was able to go with much less breaks in my sets of single unders. Felt great!


Comment #215 - Posted by: jknl at July 3, 2007 6:20 PM

Great job AFT mommy... first time for Annie!! Great to see you posting.

Comment #216 - Posted by: OPT Mommy at July 3, 2007 6:30 PM


slow but my first WOD with GHD. Wow that hurt. But DU are getting better and better.

Comment #217 - Posted by: ut steve at July 3, 2007 6:31 PM

Tuck Jumps

Comment #218 - Posted by: Allison_A2_NYC at July 3, 2007 6:34 PM



No rope - subbed 20" bench jumps for DU's


Comment #219 - Posted by: bylam at July 3, 2007 6:35 PM

Group Moffett

Sub'd squat jumps for Double unders. After about rep 25 we were gasping for air. This WOD had us wondering when it would be over.

50,40,30,20 & 10 reps of:

Squat Jumps

Total time 19:45:68

Comment #220 - Posted by: Adrian D at July 3, 2007 6:42 PM

8:58. Sit-Ups were anchored. My feet were placed under a loose chain-linked fence, so it was tricky trying to hold myself in place.

The D/U's really surprised me. I didn't realize how quickly they were going to wear me down.

I think I definitely improved on my double-unders.

Comment #221 - Posted by: Gonzo at July 3, 2007 6:45 PM

male 16yo
6'1" 188


Comment #222 - Posted by: slade at July 3, 2007 6:45 PM

12'10" tuck jumps for DUs

Comment #223 - Posted by: Bob Taylor at July 3, 2007 6:52 PM

How do I stop wearing the skin off of my tailbone from all the sit ups? I scream like a girl in the shower after workouts like these!
If someone has a prevention for this, E Mail me the answer!!

Comment #224 - Posted by: Rick K at July 3, 2007 6:55 PM

6'3 215# M 25 Y/o

Warmup was 3 mile run and stretching

Then WOD w/1 lb jump rope

From Boxing/Kickboxing I got real good with anything jump rope related. Just in case anyone is actually reading this far down the only way to get better at DU or anything else for that matter is to do them. Practice them and put in the work and then they will come with time.

Comment #225 - Posted by: tank at July 3, 2007 6:55 PM

2 mile jog,

then 9:28 with tuck jumps.

Comment #226 - Posted by: Brett_nyc at July 3, 2007 6:57 PM

subbed High knees jump rope times three for fouble unders. appx. 36 minutes.

Comment #227 - Posted by: Travis P at July 3, 2007 7:03 PM

1hr yoga WU
tuck jumps

Comment #228 - Posted by: newman at July 3, 2007 7:06 PM

WU: pullups and pushups

WOD: 11:03 (situps with abmat; feet anchored)

After-WOD: run 3.65 mi in 28:42

Cool-down with stretching.

Comment #229 - Posted by: madman at July 3, 2007 7:07 PM

First time using a jump rope in years. Tried some DU's with limited success. Did some situps.

Comment #230 - Posted by: James at July 3, 2007 7:08 PM



WOD as rx'd: 25:10

First time not using a sub for DU's. Despite my rage black-outs, I was determined to finish the WOD without changing to tuck jumps...so kind of proud of that fact, but very frustrating not being able to work as hard as I am able to due to a DU handicap! Just need some DU practice.


Comment #231 - Posted by: Travis H at July 3, 2007 7:17 PM

7:57 as RX'd...did all double unders. It was a lot harder than I thought it was going to be.

Comment #232 - Posted by: Mike Giardina at July 3, 2007 7:25 PM

No way I could do tuck jumps today, so modified to 50-40-30-20-10 of 45lb. overhead squats and situps. Then I did 75 straight back extensions just to punish myself. 19:12

Comment #233 - Posted by: FireSmac at July 3, 2007 7:40 PM

as Rxed
Ab Mat Sit Ups unanchored

Comment #234 - Posted by: Adc (CrossFit Sydney) at July 3, 2007 7:44 PM

cfwux3(- pullups...elbow soreness :(

no d/u's
tripled s/unders
feet anchored sit ups


Comment #235 - Posted by: G.Luke at July 3, 2007 7:49 PM


Comment #236 - Posted by: Jay M at July 3, 2007 7:49 PM

CFWUx2(kipping pull-ups/ring dips)
WOD, (sit-ups on SB, feet anchored)
double unders as rx'd

Did backsquats later in the day

Comment #237 - Posted by: Tron at July 3, 2007 8:09 PM

cfwu 3x minus situps
wod as rx'd
15 minutes
all du sets broken (this is hard!)

Comment #238 - Posted by: dmic at July 3, 2007 8:10 PM

subbed tuck jumps for doubleunders 12:05

Comment #239 - Posted by: sam plost at July 3, 2007 8:14 PM

Went and bought a rope so I could try this. Yet to be successful on double-unders, so I did three times as many singles, with plenty of attempts to get the timing down for the doubles.

Time of 21:37

Comment #240 - Posted by: Rico at July 3, 2007 8:18 PM

d - 29m/175

sub'd work with the 24kg bell

50 x swings
2 x TGU (1L/1R)
40 x swings
4 x TGU
30 x swings
6 x TGU
20 x swings
8 x TGU
10 x swings
10 x TGU

26:40 of beatdown

j - 12:02 as rx'd

Comment #241 - Posted by: dmarsh at July 3, 2007 8:20 PM



Comment #242 - Posted by: Geo at July 3, 2007 8:43 PM


as rx'd 13:06

Comment #243 - Posted by: laura at July 3, 2007 8:48 PM


only had time today for situps

threw in 45 pushups in between

Comment #244 - Posted by: Caleb T. at July 3, 2007 8:49 PM

24:25...sure did sweat a lot...

Comment #245 - Posted by: layman at July 3, 2007 9:03 PM


Comment #246 - Posted by: Casey at July 3, 2007 9:04 PM


Comment #247 - Posted by: F.B.C at July 3, 2007 9:46 PM

11:35 120 Pull Ups 120 Dipps

Comment #248 - Posted by: F.B.C at July 3, 2007 9:48 PM

Wendy: 16:36
sets of 50, 40 got 20 DU's, then did tuck jumps for the remainder of the reps. 30-20-10 did all DU's, got up to 8 in a row. Sacrificed time on those, but I'm glad I did cuz I'm really starting to get the feel for them. Situps with feet anchored.

Emily: 14:30
tuck jumps, anchored situps

Go CF girls

Comment #249 - Posted by: Wendy at July 3, 2007 10:02 PM



bad showing today, had rope trouble. I think I need a kiddie size rope since I am so short!

pre: 3 mile interval run on TM

Comment #250 - Posted by: nadia shatila at July 3, 2007 10:05 PM

as rx'd

Comment #251 - Posted by: Hobby at July 3, 2007 10:05 PM

9;37 as rxed

Comment #252 - Posted by: kyle a at July 3, 2007 10:09 PM


DU were broken up cause rhythm is still a bit off and situps were painful on the concrete of the playground area even though I had a pilates mat so they were broken into sets of 10.

Comment #253 - Posted by: Will H at July 3, 2007 10:23 PM

Time 13:14 Subbed DU's with tuck jumps and anchored situps.

Comment #254 - Posted by: ZMAN at July 3, 2007 10:26 PM


Annie as rx'd
First time with Annie

Wow I thought I did a pretty good job with double unders as I worked up to 35 in a row on the 50 reps and unbroken sets for 20 and 10 until I saw some of the times on this site.
Amazing how some of you got sub 10 as rx'd. I did unanchored situps with the abmat. I did them unbroken but maybe my pace on them just was'nt fast enough. Need to pickup speed with the situps and do those DU's totally unbroken.
Nice job people!

Comment #255 - Posted by: Kevin_nyc at July 3, 2007 10:54 PM

CFWUx3 using ring rows and ring dips

later on, did 1/2 volume "Annie" 25-20-15-10-5 DU/situps abmat style

7:35, compare to 31:54 for the full version last time...I think the full version would have been in the 20 range this time, as I finally got double-unders to feel better. I think it's no coincidence that I shortened my rope to the recommended length. Could have/should have done the full one, but I am trying to taper. It's driving me a bit nuts.

Comment #256 - Posted by: Sarah at July 3, 2007 11:07 PM

Situps anchored.



Comment #257 - Posted by: Dan Silver at July 3, 2007 11:11 PM


I suck at the double unders, have the whip marks on arms and legs to prove it. Anchored sit-ups.



Comment #258 - Posted by: Shel-n-Kelso at July 3, 2007 11:55 PM

Even when I was a kid, double unders were nearly impossible for me. I subbed by doubling the singles (100-80-60-40-20). The last 10 in each set I did practice double unders. I even got some of them.
Total time, 24:33

Also, during the warmup I got nearly all the pullups without jumping, 37 of 45. Looks like they are getting better.

Comment #259 - Posted by: justin at July 4, 2007 12:16 AM


As Rx'ed

Comment #260 - Posted by: EM at July 4, 2007 1:31 AM

CFWU (12), WOD as rxd, 7m44s, handstands to finish...

Comment #261 - Posted by: charlie from aus at July 4, 2007 1:58 AM


16 minutes. Couldn't seem to get a rythem going with the double unders. I was forced to tuck my knees with each jump. This slowed me down and really exhausted me. If I can speed up my double unders I should get this down to the ten minute mark.

Comment #262 - Posted by: john at July 4, 2007 3:23 AM

around the 13 minute mark... I couldn't manage double unders... Still building here.. The warmup kills me. :)

Comment #263 - Posted by: PatrickD at July 4, 2007 6:02 AM

singles x 2
s/u's as rx'd

Comment #264 - Posted by: Brent F. at July 4, 2007 6:09 AM

As RX'd

Comment #265 - Posted by: dyagg at July 4, 2007 7:26 AM



Almost all double unders broken. Very painful on my knee. Starting to get rhythm: I try to do a double under, then a single, double under, single...etc. Max was 4 in a row this way.

Situps on GHD


Comment #266 - Posted by: Allan Luomala at July 4, 2007 7:48 AM

last time

sub 3xSU, sit-ups were done on a Swiss Ball. Much less butt abrasion then doing sit-ups on the floor or on a bench.


this time

sub 6xSU, unanchored sit-ups


Comment #267 - Posted by: EMelton at July 4, 2007 8:20 AM


Subbed tuck jumps for double unders.


Comment #268 - Posted by: billbass at July 4, 2007 8:22 AM

Did one rep max weighted pull up before WOD
35# pullup (this is a big improvement considering a month ago when I started I could barely do 2 regular pull ups)

WOD as rx'd

Comment #269 - Posted by: J Cash at July 4, 2007 8:40 AM




Comment #270 - Posted by: J SKI at July 4, 2007 9:15 AM


breakfast: run 45 minutes = 6.17 miles

sub 3:1 singles for DUs

Comment #271 - Posted by: cleverhandz at July 4, 2007 9:21 AM


frustrating on DU's, 2-4 at a time,

24 min

Comment #272 - Posted by: moglee at July 4, 2007 9:23 AM

Charity-14:02 unanchored abmat sit ups
Jeff-14:26-sets of 50 and 40 GHD sit ups, 30-20 and 10 unanchored abmat sit ups

Comment #273 - Posted by: JEFF AND CHARITY at July 4, 2007 9:55 AM

Correction- Charity-10:02

Comment #274 - Posted by: JEFF AND CHARITY at July 4, 2007 10:01 AM

CrossFit KAAOT

Subbed tuck jumps for double-unders. All situps anchored.

Travis - 12:20
Jerry - 22:00
Vic - 22:00

3 sets of ring pushups after the WOD.

Comment #275 - Posted by: Travis Wesson at July 4, 2007 10:11 AM

well... got schooled on this one.

back extension sit ups and knees to chest jumps:

reps as rx'd


better luck next time!

Comment #276 - Posted by: luck at July 4, 2007 10:22 AM

Age 35
BW 145#

As rx'd:


Comment #277 - Posted by: Shawn B. at July 4, 2007 10:23 AM

pre:barbell split snatch- 3 sets of 6 reps- up to 75 lbs. (learning form)
9:29 as rxed , unancored situps
post: 5 sets of 10 GHD situps, 10 sec break, 3:03 min.

Comment #278 - Posted by: bleedcf at July 4, 2007 10:28 AM

20:41 as rx'd

Comment #279 - Posted by: David Gladstein at July 4, 2007 10:43 AM

I warmed up with a 2+ mile run.

6:45 for the actual workout in the backyard. The dog thought I was playing, though and attacked me during the sit-ups. Since I didn't have anything or anyone to hold my feet, the sit-ups turned more into crunches.

Comment #280 - Posted by: Micah at July 4, 2007 10:46 AM



Ouch. I really need to learn how to do DUs properly! Every one of those was a single. (And who know: perhaps it would be easier to do them with something better than an old LPT printer cable ... ) Still. Done is done.

Comment #281 - Posted by: Mike Gray - Switzerland at July 4, 2007 12:06 PM


As RXd, 5:55.

Wife hung in there too, 23:10 as RXd. Great job for her first time out. Just needs a little more practice on the DUs and she'll be rocking.

Comment #282 - Posted by: Ryan Long at July 4, 2007 12:30 PM

Bungled this one. Did 40/30/20/10 in 7:36

Will do the 50 today.

Comment #283 - Posted by: ChadC at July 4, 2007 12:44 PM

Subbed w/ Tuck Jumps


Outside by the lake

Comment #284 - Posted by: df404 at July 4, 2007 12:52 PM

Well... First WOD since shoulder surgery... And it showed. 50 minutes into the WOD DOING "knees to elbows" and on my set of 20, I realized... Double -unders... Wow... Ended up somewhere around an hour. Oh my abs...

Good to be back... Semper Fi...

Comment #285 - Posted by: Danny T at July 4, 2007 1:09 PM

Subbed tuck jump


Comment #286 - Posted by: Kfeldt at July 4, 2007 2:07 PM


as rx'd 17:40
double unders getting better
second time doing them, first
time all singles, this time mostly
straight through with singles inbetween
D/s/D/s/D/and so on


Comment #287 - Posted by: Carlos at July 4, 2007 2:59 PM


as rx'd 17:40
double unders getting better
second time doing them, first
time all singles, this time mostly
straight through with singles inbetween
D/s/D/s/D/and so on


Comment #288 - Posted by: Carlos at July 4, 2007 3:00 PM

41 year-old male, 6'1", 225 lbs.


Almost all of my double-unders were done one at a time (as in: double-under, reload, double-under, reload, etc.). I missed a bunch of them, just barely, but counted them anyway.

#281 Mike -- Similar story here. My son lost the jump-rope, so I had to use two dog leashes looped together. Made for a slow-moving rope. But that's what I like about CrossFit ... there's no shame in improvising.

Comment #289 - Posted by: CaptainVictory at July 4, 2007 3:19 PM

Did this on 7/4.
Burgener WU, 500m row (2:23)

As rx'd, 12:00 even.
1/2 Situps unanchored; 1/2 anchored incline bench.

Finished w/ good mornings and OHS (45 lb).

Comment #290 - Posted by: Dale Saran at July 4, 2007 3:22 PM


I'm a day behind, did Annie on 7/04 - good Independence Day WOD.

10 min. on lifecycle + 3 rd. mod. CFWU to warm up.

WOD: 19:59 min.

sub'ed tuck jumps for double-unders - broken sets. My legs are fried.

Comment #291 - Posted by: MP at July 4, 2007 4:00 PM

Subbing tuck jumps for Double Unders as I still suck at them. As previously posted on here, I will start including jump rope into my CFWU's.

24 minutes.

Comment #292 - Posted by: Hob at July 4, 2007 4:12 PM

Did this after immediately after the hang power cleans from couple of days back

CFWU/HPC - still havent got the double unders so sub'd 100/80/60/40/20 single skips (will practice du's to get it for next time) + sit ups
About 13 mins

Comment #293 - Posted by: Geoff at July 4, 2007 4:16 PM

Age 51/BW 240# subbed tuck jumps for double unders (17:06). A very happy fourth to all.

Comment #294 - Posted by: stan k at July 4, 2007 4:49 PM

9:35 .Unanchored sit-ups. 40's, 20's, 10's double unders done without fault. Failed once on the 50's & 30's. Sit ups done in continuous sets.

Comment #295 - Posted by: hoddy2000 at July 4, 2007 5:17 PM

I also went for the low-hanging fruit, and subbed tuck jumps for double-unders (d-u's will now become part of the warm up!)

time 11:59

happy 4th to my southern neighbours

Comment #296 - Posted by: LMD_matt at July 4, 2007 6:00 PM


Subbed knee tucks for double under.


Comment #297 - Posted by: LMD_Mike at July 4, 2007 6:15 PM

still vry broken dus, but getting better

Comment #298 - Posted by: ZebLevine at July 4, 2007 6:50 PM


That is a 3:02 improvement from last time. Slowly getting better at double unders, linking longer runs of du together. Severely dehydrated (to put it one way) due to some pre 4th festivities.

Comment #299 - Posted by: a noble at July 4, 2007 7:29 PM



Comment #300 - Posted by: Jason S. at July 4, 2007 8:42 PM


Comment #301 - Posted by: TomO at July 5, 2007 1:58 AM


Comment #302 - Posted by: clementhe at July 5, 2007 4:08 AM

Tuck jumps for Double unders


Comment #303 - Posted by: skylar at July 5, 2007 9:52 AM

(Used a towel under lower back, kind of like the ab mats I’ve seen to try and avoid the rug burn, done in the backyard :))

Comment #304 - Posted by: Doug at July 5, 2007 10:29 AM


wod as rx'ed

Comment #305 - Posted by: chris chase at July 5, 2007 10:34 AM

About 11 minutes as RXed.

Comment #306 - Posted by: mws at July 5, 2007 10:57 AM


Scaled w/o (ran out of time)

completed rounds of 50/40/30. Sub'd various jump rope techniques for double-unders (can't do double unders yet).

about 10 minutes

Comment #307 - Posted by: Troy Hupp at July 5, 2007 12:10 PM

age 17 bw 170

7:41 as rx'd

Comment #308 - Posted by: Chris S at July 5, 2007 1:13 PM

situps on ghd

Comment #309 - Posted by: Wade at July 5, 2007 1:26 PM


Comment #310 - Posted by: Karli at July 5, 2007 1:27 PM

as rx'd

anchored situps, DU were cumbersome b/c I was using a big nylon rope. Found a decent rhythm on the 30 set.


Comment #311 - Posted by: TMar at July 5, 2007 2:05 PM


CFWU x 2


Stymied by first round. DUs were easier in later rounds. Situps unanchored

Catching up to WOD schedule

Comment #312 - Posted by: Les at July 5, 2007 2:09 PM

16 min. not a ggod day for double unders for me. first round, I never did more than 3 du's at a time. second round got a little better and middle rounds I was doing 10-15 reps at a time.

Comment #313 - Posted by: davie at July 5, 2007 2:24 PM

sub'd 18in box jumps for the double-unders

18:26 mins

Comment #314 - Posted by: Jed at July 5, 2007 2:46 PM


Double unders broken but not replaced

Comment #315 - Posted by: brewer at July 5, 2007 3:58 PM

As Rx'd 11:10

Comment #316 - Posted by: Denise at July 5, 2007 4:10 PM


Couple days late

As Rx'd

Comment #317 - Posted by: jon h at July 5, 2007 7:16 PM


Comment #318 - Posted by: CodyC at July 5, 2007 7:40 PM

37 190
sub'd singles for double unders(100,80,60,40,20)

Comment #319 - Posted by: JackM at July 5, 2007 7:48 PM

3rd WOD
Warmup 2x
Practiced jumprope before beginning and could not manage a double under..did manage to whip myself in leg, arm and butt though!
So, subbed Tuck Jumps for Double Unders at perscribed sets.

Comment #320 - Posted by: Katie at July 5, 2007 8:06 PM


Comment #321 - Posted by: Anthony at July 6, 2007 1:11 AM

Age - 32
Ht - 68"
Wt - 205#

CFWU(10) x3

WOD - 50,40,30,20,10 of double unders, sit-ups

50x - 5:07 (173 HR avg)
40x - 4:23 (176 HR avg)
30x - 3:35 (177 HR avg)
20x - 1:56 (177 HR avg)
10x - 1:23 (176 HR avg)

Total - 16:26 (174 HR avg)

Time was hurt a tad by doing this in the ship's gym which is crowded. Double Unders were done mainly one normal, one double alternating. Good rhythm that way. Sit-ups were hand behind ears, straight leg, elbows to knees then elbows to mat.


Oct 6, 2006
Age: 31, BW: 240
WOD - BrandX Pack: 35x, 25x, 20x, 15x, 10x Double unders, Sit-Ups
Total - 21:42

Comment #322 - Posted by: Nuke-Marine at July 6, 2007 1:37 AM


sub'd tuck jumps

Comment #323 - Posted by: Ed H at July 6, 2007 4:33 AM

3 CFWU 10,12,15

20 minutes- I forgot to watch the clock

Comment #324 - Posted by: Mark R at July 6, 2007 4:54 AM

Tommy A. : 13:10
Suzan S. : 13:50 (sub 2X singles for doubles)

Comment #325 - Posted by: Tommy A. at July 6, 2007 5:46 AM

150lbs (damn holiday) 30 yoa

50,40,30,20,10 reps of:
subbed tuck jumps
AbMat sit-ups (unanchored)


the Abmat sit-ups destroyed me! I was broken down to doing sets of 5 reps after the first 20!
Great piece of equipment.

Comment #326 - Posted by: BrianG at July 6, 2007 5:51 AM

subbed tuck jumps, somewhere around 12-14 min, forgot to start timer

Comment #327 - Posted by: Brandon C at July 6, 2007 6:10 AM


not bad

Comment #328 - Posted by: Paolo at July 6, 2007 7:10 AM

38/M/195-Syracuse NY
As Rx'd: 6:58

then worked on DU...got up to 22-25 seconds twice. Funny...it's my shoulders that give out and slow me down. Did other rope drills for about 20 minutes, then did 2 500M rowing sprints (1:47, 1:54)...

Comment #329 - Posted by: Dagunk at July 6, 2007 7:52 AM

13:55 as rxd.

Comment #330 - Posted by: Bill Stock at July 6, 2007 8:18 AM

as RX'd:

10:17. PR.

Comment #331 - Posted by: tiburon at July 6, 2007 9:21 AM

as RX'd

Comment #332 - Posted by: Mike23 at July 6, 2007 10:51 AM

"Annie" (modified)

50-40-30-20-10 rep rounds of:
Tuck Jumps (over 31" saw horse)

Complete in 19:44

Comment #333 - Posted by: AP at July 6, 2007 11:43 AM

46 / 180

as rx'd


Comment #334 - Posted by: tom perry at July 6, 2007 12:25 PM


Subbed tuck jumps for DU's
Army situps


Ran to and from the gym (.3miles)

Comment #335 - Posted by: DocO at July 6, 2007 12:56 PM

Did this on 7/6/7

cfwu 12x3 minus pu/dip added 45# push jerks

no rope in gym, do not own one yet.
subbed jumping pullups

Comment #336 - Posted by: Angelo 36/250/xfit feb '07 at July 6, 2007 1:13 PM

As rx'd, 15:38

One break in the 50s and one in the 40s. Otherwise, straight thru. Situps slowed me down a bit.

Should be able to get 12 mins w/o too much trouble next time.

Comment #337 - Posted by: mbalanda at July 6, 2007 3:44 PM

14.13 subbed double unders to tuck jumps

Comment #338 - Posted by: Soran B. at July 6, 2007 5:16 PM


As rx'd: 7:10

Comment #339 - Posted by: Peter Caddy at July 7, 2007 1:25 AM

As Rx'd


I've done Annie twice before, she's one of my favourites, I think because it was the first WOD I could do as prescribed and the first where I felt I could compete with the Big Dawgs. Previous times were 11:52 in February and 18:58 in January.

The key really is the double under. The first time I did Annie I was doing single reps of DUs. With practice, by Feb I was able to alternate singles and doubles. With more practice, now I can do up to 40 DUs in a row.

Comment #340 - Posted by: Robert Olajos at July 7, 2007 10:34 AM

for double-unders, subbed lateral hops over an 18 inch bar; it was a bit slower.

situps were kinda slow too...

Comment #341 - Posted by: Gundy at July 7, 2007 10:46 AM

Chris 22:00
Craig 21:17 sub'd single unders

Comment #342 - Posted by: Chris R at July 7, 2007 3:25 PM

50-40-30-20 and10 rep rounds of:

Comment #343 - Posted by: homerba at July 7, 2007 4:51 PM


9:04.78 as Rx'd

WU with 45# barbell, 10 reps each of: DL, Hang Power Clean, Shoulder Press, OHS, Clean, Snatch

Comment #344 - Posted by: Eddie M at July 8, 2007 11:39 AM

160pd. M 5'8 18 yrs

25 minutes
Declined Sit up board for first two sets then did various abb excercises for the rest. Leg Raise, L Hold, KTE.

I feel it is important to try and do double under if you can. I have bad shoulders from rugby and the rapid rotations of the shoulders that double unders makes you do is very important for shoulder stability. I.E. Not dislocating you shoulder.

Comment #345 - Posted by: Ian at July 8, 2007 3:59 PM



50-40-30-20 and 10 rep rounds of:
Double-unders SUB Tuck Jumps


Comment #346 - Posted by: Louis Herrera Jr. at July 9, 2007 7:55 AM

Age 35
BW 181

CFWU 15x2

19:24 as Rx'd. I forgot my shoes, and kept whackin' my insteps with the rope - screwed me all up to the point that I was wincing and cracking up each time the rope whacked me. I think if I wasn't looking like the village idiot, I could have turned in a much better time... :)

Comment #347 - Posted by: Tim in VT at July 9, 2007 10:47 AM

7:49 Subbed tuck jumps for double unders.

Comment #348 - Posted by: nickB at July 9, 2007 6:35 PM

double unders with singles in between each. double unders are difficult.

Comment #349 - Posted by: mrader at July 9, 2007 7:29 PM

First time with this one

subbed tuck jumps for du
situps-6lb wt in hands and lg ex ball btwn knees

Comment #350 - Posted by: spoff at July 11, 2007 1:10 PM

************************ 07/02

29:00 D unders were hoorible. After 50 switchedto crossovers to complete. All Sit ups doen in full.

Comment #351 - Posted by: TommyKrackCorn at July 12, 2007 11:12 AM

B 275x4,245x7;leg ext 250x14+Lpress450x8
24min:50-40-30-20- 10 rep rounds Double-unders, Sit-ups

Comment #352 - Posted by: johnmcc at July 13, 2007 2:43 PM

24min:50-40-30-20-10 rep rnds Double-unders,Sit-ups

Comment #353 - Posted by: johnmc at July 13, 2007 2:45 PM

bw 251.5, first workout in over 3 weeks (vacation)
bf 22.0% :(
subbed tuck jumps and crunches: 20:50

Comment #354 - Posted by: Geoff L at July 17, 2007 11:52 AM

as rx'd


Comment #355 - Posted by: ZG at July 21, 2007 5:01 AM

as rx'd 10:16

previous - 10:07

Comment #356 - Posted by: TMar at August 1, 2007 12:22 PM

30:26 as RX'd (but sets all broken except 10s)
-Good form on Double unders & GH sit-ups

Comment #357 - Posted by: EdC at August 7, 2007 6:32 AM

all sets broken
getting hang of double unders

Comment #358 - Posted by: TimB at August 7, 2007 6:08 PM

Vega - 15:07 (originally i subbed tuck jumps for double unders, but i tripped and hurt my ankle so i re-subbed box jumps for double unders and did rolled up towel sit-ups)

giovanni - 19:47 (subbed tuck jumps for all sets and did towel sits)

Gerrax - is a lazy bum

Comment #359 - Posted by: Edmund Vega at August 21, 2007 4:02 PM

Im not a lazy bum. hehehe


Subbed Double unders for tuck jumps

My abdomen is still healing so i wasnt able to the sit ups as fast as i would normally have

Vega is a little girl. "ouch my ankle..." of course your gonna get hurt when you tuck jump around a gym with your eyes closed! hahaha

Comment #360 - Posted by: Gerrax at August 22, 2007 10:11 AM


tuck jumps


Comment #361 - Posted by: wrc at August 27, 2007 1:40 PM

20070827 0800 BWT=224#
CFWU 15x3 (+10x3 HSPU)
WOD070703: "Annie" (50-40-30-20-10 for t) Double-unders (sub Tuck-Jumps), SUs; t=11:06 (3:03+3:10+2:43+1:29+0:39); 7/10

Comment #362 - Posted by: Alex 26 / m / 100kg / 6' 2" at August 27, 2007 6:21 PM

30" box jumps (sub for double unders, trying to get my ups back)
sit ups


Comment #363 - Posted by: Bryce at February 17, 2008 8:23 AM

30" box jumps (sub for double unders, trying to get my ups back)
sit ups


Comment #364 - Posted by: Bryce at February 17, 2008 8:23 AM


Comment #365 - Posted by: Rhino at February 17, 2008 1:46 PM

7:20 as rx'd

Comment #366 - Posted by: inferno at February 18, 2008 1:48 PM


subbed jumps

Comment #367 - Posted by: dcyn at April 25, 2009 9:42 PM
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