CrossFit One World W.O.T.D.

Warm-up
Run 400 meters
Three rounds of 10 reps each:
Samson Stretch
Shoulder rolls
Overhead squats
Sit-ups
Back extensions
Pull-ups
Dips

WOD
Complete 10 rounds for time of:
250m Row
5 push press (45#)

OWMA Quotable Quote
Nick: In Holland, do they speak Hollandaise?
Freddy: Yeah. And it's saucy!
Nick: Seriously, what do they speak in Holland?
Joanne: I think they speak Danish... and it's totally sweet!

CrossFit One World W.O.T.D.

Warm-up
N/A

WOD
Complete as many rounds as you can in 20 minutes of:
5 modified handstand push-ups
15 parallette bar dips
15 band assisted pull-ups
(Note: I didn't have a timer, so I did six rounds)

And then....
25 GHD sit-ups
25 Back extensions
25 Abmat sit-ups
25 Good mornings
100 twists

And then....again!
(Note: I did this because I wanted to make up for the WOD I missed the day before. The version I did was modified.)
Four rounds of:
50 squats
50 15# push press


OWMA Quotable Quote
"I get wood every time!"
- Freddy on watching the female CrossFitters doing the modified handstand push-up

CrossFit One World W.O.T.D.

Warm-up
Row 500 meters
Three rounds of 10 reps:
Samson stretch
Medicine ball deadlift 6#
Medicine ball shrug 6#
Medicine ball drop 6#
Sit-ups
Supermans

WOD
Complete 4 rounds for time of:
15 medball clean and jerks
15 wall balls
15 tuck jumps

OWMA Quotable Quote
"It's a fuckin' warm-up!"
- Laura commenting on Justin breaking his PR on the 500 meter row

CrossFit One World W.O.T.D.

Note: I've been a bad girl and haven't been posting my workouts. It's not that I haven't been doing my share of CrossFit. I just haven't been recording times and things. I'll be better at posting the workouts, though.


Warm-up
Row 1000 meters
Three rounds of 10 reps:
Samson stretch
Shoulder Rolls
Overhead Squats
Sit-ups
Back Extensions
(and something else I forgot)

WOD: "Running Cindy"
Complete as many rounds in 20 minutes as you can of:
Run 200m
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats

OWMA Quotable Quote
"Did you see what happened to my finger?"
- said by Joanne to Freddy while holding up her middle fingers

CrossFit One World W.O.T.D.

Warm-up
N/A

WOD
Complete the following for time:
Run 800m
25 Abmat sit-ups
Row 800m
25 Abmat sit-ups
Run 600m
25 Abmat sit-ups
Row 600m
25 Abmat sit-up
Run 400m
25 Abmat sit-ups
Row 400m
25 Abmat sit-ups
Run 200m
25 Abmat sit-ups
Row 200m
25 Abmat sit-ups

CrossFit One World W.O.T.D.

Warm-up
N/A

WOD: The Filthy Fifty
Complete the following for time:
50 12" box jumps
50 jumping pull-ups
50 kettlebell swings 20#
50 walking lunge steps
50 knees to elbows
50 push press 30#
50 back extensions
50 wall ball shots (8#/10' shot)
50 push-ups
50 tuck jumps

OWMA Quotable Quote
"You're going to be the first on the box jump hall of fame"
- Freddy turning my box jump fall into an event