CrossFit One World W.O.T.D.

Warm-up
(didn't record)

WOD: Happy Anniversary Freddy!
(Note: Today was Freddy's 1 year CrossFit anniversary. Congratulations!)

Complete five rounds for time of:
15 - 35# push jerks
15 junping pull-ups
15 knees-to-elbows

Joanne's time: N/A

OWMA Quotable Quote
"You've been there for all my milestones!"
- Freddy

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three rounds of 10 reps:
Deadlifts
Hang Cleans
Push Press
Squats
Shoulder Rolls

WOD
Complete 10 rounds for time of:
100 jump rope rotations (Note: Rounds 4-10 I did 75 rotations because I do a double hop in between rotations.)
10 burpees
10 abmat sit-ups
10 push-ups
10 squats
10 pull-ups

Joanne's Final Time - 52:07

nacho libre: island style

My nephew Nikko took up wrestling after his hockey season ended early. Here's some footage for you to check out. Enjoy!

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Five rounds of ten reps:
Samson stretch
Shoulder Rolls
Overhead Squats
Sit-ups
Dips

WOD
Complete 5 rounds for time of:
Row 200m
30 lunge steps (15 each leg)
30 push-ups

Joanne's Final Time - 22:53

OWMA Quotable Quote
"Go girl!"
- Freddy cheering me on as I chug through the WOD. Me just being plain annoyed.

CrossFit One World W.O.T.D.

Coming back from an injury is a bitch, but you gotta just put one foot in front of the other and march on. I'm sore... completely and totally sore.

Warm-up
Row 1000 meters
Three rounds of Ten reps:
Samson stretch
Soulder rolls
Overhead squats
Sit-ups
Back extension
Dips

WOD: Twenty-ones
20 12# dumbell thrusters/1 sit-up
19 12# dumbell thrusters/2 sit-ups
18 12# dumbell thrusters/3 sit-ups
17 12# dumbell thrusters/4 sit-ups
16 12# dumbell thrusters/5 sit-ups
15 12# dumbell thrusters/6 sit-ups
14 12# dumbell thrusters/7 sit-ups
13 12# dumbell thrusters/8 sit-ups
12 12# dumbell thrusters/9 sit-ups
11 12# dumbell thrusters/10 sit-ups
10 12# dumbell thrusters/11 sit-ups
9 12# dumbell thrusters/12 sit-ups
8 12# dumbell thrusters/13 sit-ups
7 12# dumbell thrusters/14 sit-ups
6 12# dumbell thrusters/15 sit-ups
5 12# dumbell thrusters/16 sit-ups
4 12# dumbell thrusters/17 sit-ups
3 12# dumbell thrusters/18 sit-ups
2 12# dumbell thrusters/19 sit-ups
1 12# dumbell thrusters/20 sit-ups

(Note: The posted WOD is completely different. My ankle is still recovering, so Freddy let me do this ankle-friendly WOD. Joanne's final time - 39:05)

OWMA Quotable Quote
"New students have to sign a waiver."
- Freddy poking fun at me for being MIA for almost three weeks.