OWMA W.O.T.D.

Warm-up

5 minute jump rope
3 rounds of:
10 push-ups
10 ring dips
15 sit-ups
15 back extensions

Shouldn't this rope be used for something useful....like a noose??

Complete 5 rounds for time of:

Run 400m
50 squats
2 - 15' rope ascent times*

*Modifications for the rope climb:
10 towel pull-ups = one ascent
-OR-
Standing at the rope, lower yourself to the ground keeping your body planked. Pull yourself back up to your feet. Use your legs to spot yourself as needed. Three of these equals one 15' ascent.

Joanne's final time: 36:16


OWMA Quotable Quote

"I hate rope climbs!"
- joanne

OWMA W.O.T.D.

Warm-up
Jogging on the mat

Wooden Dowels; 3 rounds of 10 reps each
Deadlifts
Cleans
Push press
Clean & Jerk

Build you up to break you down
For time:
Run 800 meters
10 deadlifts 75#
Run 600 meters
15 cleans 35#
Run 400 meters
20 push press #15
Run 200 meters
25 Clean & Jerk 15#

Joanne's Final time: 22:40
Final time for supermans: 1:01

OWMA Quotable Quote

"You're flying towards the ground!"
- said by Freddy to Joanne during the superman contest

OWMA W.O.T.D.

FInally...no wall balls! Wait a second, what's a thruster???? That's just wrong!!!

Complete the following for time:
Run 800m
10 thrusters 95#
40 pull-ups
Run 600m
20 thrusters 75#
30 pull-ups
Run 400m
30 thrusters 45#
20 pull-ups

Joanne's final time: 24:54

OWMA Quotable Quote

"I've never seen Zvi run so slow!"
- said by Freddy pointing out Zvi's friendly nature to my buddy Faith

OWMA W.O.T.D.

Warm-up

5 minute jump rope
25 knees to elbows
25 medicine ball cleans

Fifty Feels So Good
Do FOUR rounds of:

Run 400 meters
50 supermans
50 sit-ups
50 push-ups
50 jumping pull-ups

Joanne's time for THREE rounds: 43:25

OWMA Quotable Quote

"Where the hell are Ponyboy and Kitten?!"
- Joanne

OWMA W.O.T.D.

Warm-up
Run 800 meters

Three rounds:
10 push-ups
10 pull-ups
10 sit-ups

This SUCKS!
Tabata Luv! A tabata is 8 rounds of 20 seconds of work/10 seconds of rest, making each exercise 4 minutes long. For this Tabata, we had to count our reps.

Deadlifts 45#
Walking Lunges
Medicine Ball Cleans 12#
Squats
Box Jumps/step-ups 12"

Joanne's Final Numbers: 57/68/34/86/71 = 316


OWMA Quotable Quote

"I hate anything that has to do with cleaning."
- said by Kitten

OWMA W.O.T.D.

Warm-up
Row 500 meters

Wooden Dowels (10 reps each exercise; 3 rounds):
Push press
Shoulder Rolls
Overhead Squats
Cleans

Kelly
5 Rounds for time:
Row 500 meters
30 box step-ups
30 wall balls

Final time: N/A

OWMA Quotable Quote

"Who the hell is Kelly? I hate her!"
- Joanne

OWMA W.O.T.D.

Warm-up
Row 500 meters

Three rounds of:
10 push-ups
15 sit-ups
20 squats

Fight Gone Bad
Row machine (count the calories burned)
Wall ball 10#; 8' throw
Sumo deadlift high 35#
12" box step-ups
Push press 35#

For Fight Gone Bad, there are five stations where you do one minute at each station. You do this for three rounds, with a one minute break after each round. You need a partner to count your reps for you.

Joanne's Total Reps: 257

OWMA Quotable Quote

"Make it stop!"
- Joanne

OWMA W.O.T.D.

Warm-up
Run 400 meters (I did the row machine due to my ankle injury)

Push-ups
Deadlifts
Sit-ups
Do 10 reps of each exercise three times (does not include run)

Jackie
For time:
Row 1000 meters
50 thrusters (I used a 25 lb. weight)
30 pull-ups (do twice as many if you're jumping... I did only 30 because of my ankle)
Joanne's final time: 12:35

Some extra good stuff to do
50 good mornings
15 minute walk
25 back extensions on machine
25 sit-ups on machine


OWMA Quotable Quote
"I'm gonna spank you m---er f---ers!"
- said by Joanne in a feeble attempt to intimidate the guys:Eric, Pony boy and Kitten

OWMA Bonus Quote
"It's gotta be the chile! Damn that chile!"
- Marietta after a CrossFit hiatus

OWMA W.O.T.D.

Warm-up
5 min row
25 knees-to-elbows (I do these on the floor)
25 back extensions or good mornings

Medicine Ball Warm-up
10 each:
Deadlifts
Dip Shrug
Clean
Jerk
Overhead squat
Clean & jerk

I promised you an easy one... I lied!
Start the first round doing 5 push-ups/10 sit-ups/15 squats. Add one rep to each exercise in each following round. Do as many rounds as possible in thirty minutes.

Joanne's final totals:
11 rounds plus 16 push-ups, 1 sit-up.
126 push-ups
166 sit-ups
220 squats

OWMA W.O.T.D.

Warm-up
5 min row

The #1 Rule in CrossFit: Don't Lose Count!

Complete for time:

5 rounds of 5 squats/5 push-ups
Run 400m
5 rounds of 5 burpees/5 knees to elbows
Run 400m
5 rounds of 5 wall palls/5 dumbell sumo deadlifts
Run 400m
5 rounds of 5 pull-ups/5 box jumps
Run 400m
5 rounds of 5 sit-ups/5 back extensions

Stretch

Joanne's Final time: 35:06


OWMA Quotable Quote

Freddy: Do you know what the #1 rule in CrossFit is?
Joanne: Whatever happens in CrossFit, stays in CrossFit.