CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of:
1 Samson Stretch each leg
10 overhead squats
10 sit-ups
10 back extensions
10 push-ups
10 dips

WOD
Complete the following for time:

Run 400m
15 hanging knees-to-elbows
20 wall balls 10#
30 kettlebell swings 15#
Run 800m
30 kettlebell swings 15#
20 wall balls 10#
15 hanging knees-to-elbows
Run 400m

Joanne's final time - 23:35

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of:
1 Samson Stretch each leg
10 overhead squats
10 sit-ups
10 back extensions
10 push-ups
10 dips

WOD
Start a running clock. Perform one pull-up the first minute. Drop off the bar. At the beginnning of the second minute, do two pull-ups then drop off the bar. At the third minute, do three pull-ups. Continue adding one rep every minute until you can do no more reps or the minute expires before you finish a round. This workout can be performed with jumping pull-ups but you must substitute 3 jumping pull-ups for every 1 pull-up.

Joanne's results:
10 rounds
3/6/9/12/15/18/21/24/27/21
156 jumping pull-ups total.


OWMA Quotable Quote
"Yeah. I make soap - chamomile infused with daisies. "
- Freddy

CrossFit One World W.O.T.D.

Warm-up
1000 meter row

THREE rounds of 10 reps:
1 Samson stretch each side
overhead squats
sit-ups
back extensions
pull-ups
dips

WOD: Building up to be broken down
Complete the following for time:
Run 200m
10 deadlifts 95#
Run 400m
15 cleans 55#
Run 600m
20 push press 45#
Run 800m
25 clean and jerks 35#

Joanne's final time - 25:11 (Compare to 9/24/06)

CrossFit One World W.O.T.D.

Warm-up
1000 meter row
Wooden Dowels; three sets of 10 reps each:
Deadlifts
Cleans
Shoulder Rolls
Push Presses

Modified WOD from 12/4
Complete as many rounds in 20 minutes:
250 meter row
10 push-ups
10 knees-to-elbows

Joanne's final count - 7 rounds

OWMA Quotable Quote
"Ew! Freddy just mooned me!"
- Joanne