Friday’s QOD


Friday’s QOD

If you could design your own WOD, what would it be?

Clothing order will be in this afternoon.ย 

Reverse Tabata

8 rounds, 10-on, 20-off
Front Squats
Rest 1 min
Push Press
Rest 1 min

All lifts at 115/85#

Score is total reps

Would push press be in your wod?

55 Responses

  1. ~~Cool WOD Rob~~

    This would be one of my wods:

    “Tabata Infinity”
    Push press 50% of your Max
    Box Jumps (30″/24″) I chose 30″ cuz 24″ might be too easy for some guys — Kevin;)
    Sit ups

    20secs work: 10 sec rest
    You must get 10 reps within the 20 secs of work
    Continue with one movement until you fail to achieve 10 reps.
    Total score for that movement = your total number of rounds completed with 10 reps or more (but wy would you do more)…
    Once you are unable to get 10 reps for a movement – you are done that one – Move to next movement – you have just 10 secs to get to next movement
    get thru all 4 movements
    TOTAL score = total # of completed rounds for all 4 movements.

    Some people may be able to go on forever (depending on how good your situps are) – I guess thats why I call it Infiniti.

    In a class setting , it might be tough for coaching – but for me I would love to try to see how far I could make it!!! ๐Ÿ™‚

  2. Marc H.

    -Bell Swing Annie Ladder-
    10-20-30-40-50-40-30-20-10 reps of
    Double unders and
    KBS (1.5 pood/1 pood)


    -The 90’s-
    45-55% of 1RM Deadlift and
    Box jumps (24/20)


    5 rounds of
    in 3 minutes row 15 calories and do as many thrusters (95/65) with remaining time.
    Rest 2 minutes between rounds
    The round with the least thrusters is your score

    Just some WOD’s that came to mind.

    1. Gabrielle

      “hugs for good measure” ๐Ÿ™‚ That’s right up my alley!! We actually have had hugs incorporated in a warm up once… I don’t know why we never did it again lol

  3. Mario


    Lets see… maybe a WOD with goats…

    AMRAP 15 mins
    – 15 Wall Balls
    – 5 Squat Cleans
    – 50 Double Unders

    or one with anti-goats…

    – Pull-ups
    – Toes-to-Ring
    – Burpees

      1. Gabrielle

        Me three! I like constantly changing, longer WODs… It would be nice to have at least as many long WODs as there are short WODs in a week. I don’t have preferences for movements, though I do have a few goats.

    1. Rob W.

      Graham Holmberg and second-place finisher Rich Froning Jr.(2010) training sessions leading up to the 2011 Crossfit Games. Great video.

  4. Steph G

    wux 2
    Front squats 5’s

    WOD w # 60

    Front squat -24
    Push Press- 35
    Total= 119

    This made me realized that it takes me a few seconds to get in position for the front squat. Reasons for lower reps on front squats… This WOD could of ben a little longer felt like I was just starting to get in the right momentum and it was already time to rest.

    Have a good weekend ๐Ÿ™‚

  5. Rob W.

    159 reps @ 95#

    Thanks for all the feedback on this week’s WOD’s. It is appreciated!!
    Great work 3:15 folks…huge # you put up Marc.

  6. Marc H.

    Daily squats to 270#
    Push Jerk 3’s
    135-155-175-195-205 Felt good. didn’t have time for another set
    WOD at 115#
    FS – 7-6-6-6-5-6-5-6=47
    P.P. – 8-7-7-7-6-6-6-6=53
    DL – 9-8-9-9-9-9-9-8=70
    Total 170 reps

  7. Gabrielle

    WOD at home

    WU X 2 with strict pullups using a green band

    WOD @ 65 lbs

    Front squats = 40
    Push presses = 42
    Deadlifts = 65

    Total = 147

    I really liked this one Rob ๐Ÿ™‚ It was fairly easy to time and incorporated a nice variety of skills. PLUS, I didn’t have to modify anything to accommodate my injuries – woohoooo!! I’m looking forward to what you have in store for us next week ๐Ÿ™‚

    It’s always more fun to workout with you guys than at home, but I’m happy to have the choice to conveniently workout from home sometimes ๐Ÿ™‚

    Have a great weekend everyone!!

  8. Front Squat – 1RM

    WOD (115#):
    FS … 33
    PP … 32
    DL … 65

    Total —> 130

    I really liked that one Rob!

    I think the first WOD I designed was “Alcock”. Can’t wait for spring to try that again. I’m also looking forward to some programming with the answers to today’s QOD. Keep the answers coming guys! ๐Ÿ™‚

  9. wu x 2
    strength – Cleans x 5

    WOD : Reverse Tabata (115#)
    Front squats –
    6,5,5,5,5,5,4,4 = 39
    Push press
    4,3,4,3,4,3,4,3 = 28
    Dead lifts
    8,8,8,8,8,9,9,9, = 67
    Tatal reps = 134

  10. wu x 2
    strength โ€“ Push jerk x 1
    practice skill of the week

    WOD : Reverse Tabata (50#)
    Front squats –
    4,3,4,4,4,4,4,4 = 31
    Push press
    5,5,5,5,5,5,5,5 = 40
    Dead lifts
    7,7,7,7,7,7,7,7 = 56
    Total reps = 127
    cash out – back stretch

  11. Gabriel

    Stength – Cleans X5
    then 1 rep max 165-175(PR)
    Happy to have reach bodyweight.

    WOD (95#):
    Front Squat โ€ฆ 42
    Push Press โ€ฆ 38
    Deadlift โ€ฆ 66

    Total : 146

    Another great one! Thanks Rob!
    Great job evening crew!

    Have a great weekend fella CrossFitters!

  12. Heather S

    WU X 2
    Strebgth – Push jerk 1’s
    75-85-95-105-115-125 PR!! (130F)

    Reverse Tabata – (60%) 70#’s

    8 rounds, 10-on, 20-off
    Front Squats
    Rest 1 min
    Push Press
    Rest 1 min

    Great week of WOD’s Rob! (Although I’m not sorry Thursday was a rest day for me :))

    Finally PR’d on Push jerk so yah for that on a Friday. Great job everyone…see you Monday!

  13. Lora

    WU x 2
    Daily squat to 215#
    Strength: cleans x5
    *Did a few more with 85# to work on technique – Thanks for the coaching Kevin. ๐Ÿ™‚

    WOD @ 85#
    154 reps (or one rep less than Jeff S)
    42 FS/38 PP/72 DL

    Cashout – shoulder stretches

    Great job 5:30 crew!

  14. Jeff S

    WU x 2

    Strength: skipped to work on goats, DU, stretching, foam roller (much needed after this weeks WODS! Thanks rob , in a good way)

    WOD @ 115#
    155 reps (or one more than Lora! Lol)

    Cashout โ€“ hamstring stretches..
    Great job 5:30

  15. Blake

    WU x 2

    Strength: Push Press x 1
    105-115-125-135-145-145-150 (PR)

    Reverse Tabata @ 90#
    Each exercise: 8 rounds 10 on / 20 off
    Front Squat / Push Press / Dead Lift

    Total Reps: 135

  16. Heidi

    WU X2

    Cleans x 1: 70-80-90
    Repeated my 80# & 90# lifts to work on form

    Reverse Tabata @ 65#
    Each exercise: 8 rounds 10 on / 20 off
    Front Squat: 36
    Push Press: 29
    Dead Lift: 62

    Total Reps: 127

    Some really big numbers today folks. I’m impressed.
    Nice programming this week Rob. I really enjoyed it (but I can only say that because I missed the pull up wod yesterday)

  17. Mario

    Mob, Squat to 285
    WU “A” x2 (OHS, Ring Dips, Chest to Bar, Doubles, Samson)

    Front Squat 5RM
    135- 155- 185(x2)… Changed strategy from here, holding heavier bars strains the wrists some…
    165- 170

    WOD Rx:
    Front Squats = 25
    Push Press = 37
    Deadlift = 53
    TOTAL = 115

    Cashout: Lacrosse Ball (low back), Figure 4 Wall Stretch, Cross Leg Bent Over Stretch.
    (Lower back was fired up during WOD…)

  18. cheyenne

    WU x 2
    Strength: Shoulder Press (1’s)

    Reverse Tabata

    WOD: 55#
    8 rounds, 10-on, 20-off
    Front Squats
    Rest 1 min
    Push Press
    Rest 1 min
    Total Reps: 97

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