Thursday, November 16, 2006

CrossFit One World W.O.T.D.

Warm-up
5 minute jump rope
With a 10# ball, three rounds of:
10 deadlifts
10 clean & jerks
10 sit-ups of GHD

A break from the legs and Oly lifts....
Four rounds for time of:
400 meter run
40 jumping pull-ups
30 push-ups

Joanne's final time - 30:38

25 sit-ups
25 back extensions on GHD
Superman for time - 47 seconds

OWMA Quotable Quote
"Do you need me to dance for you to keep you motivated?"
- Freddy

1 comment:

Anonymous said...

OWMA Quotable Quote
"Do you need me to dance for you to keep you motivated?"
- Freddy


This quote cracked me up. And then I thought, I wonder how my one-hour of intense flamenco would hold up against your CrossFit Training? I don't think I'd make it through :-P But I can dance for you ;-)