Michael

Run 800
50 supermans (a sub for a ghd extension)
50 situps
three rounds

Some people moan like crazy about the running, and its true-we've been running a fair bit-which is not a bad thing-as it gets you better at running.
We do try to follow the WOD from HQ as much as is possible and scale as necessary if we can-but there does need to be a certain element of surprise.
If you were to do the same routine again and again, you would get better and you would get fitter at this routine-but only at this routine-and that's what it would become -routine!

A case in point being that the winner of the CrossFit Games Jason Khalipa has opened his own box(CrossFit Santa Clara) and was posting the workouts for the following day the night before-and shock horror people never used to turn up to the running based days. He's since learnt his lesson.

Anyway-I'll shut up now-love you all x