Friday’s QOD

30
Dec

Friday’s QOD

Did you get any CrossFit swag for Christmas?Β 

Canada Regional WOD

50-40-30-20-10 Double Unders
10-10-10-10-10 Burpees

Compare to Feb.3/11

This is what holiday cheer looks like after a 20 minute AMRAP

51 Responses

  1. Cheyenne

    QOD: Crossfit Santa visited the Carriers home this year πŸ™‚ Under the tree we found a one month gift certificate to Crossfit Moncton, a 35# kettlebell, a pullup bar with two bands πŸ™‚ an 8 and 12 # Medicine ball and a new skipping rope.
    Is this a competition, will there be a ribbon for most crossfit gifts?

  2. Patrick

    WUx2

    Daily Squat to 210lbs

    Looks like I have tendonitis in both elbows (aka golfer’s elbows) πŸ™ So I’m avoiding the barbell for a little while. Worked on weighted ring dips.

    20×3-40×3-50×1

    WOD as Rx: 4:35 PR (last score was 5:44)

  3. Heather (Mum)

    Wow Cheyenne. You win for soure.
    I got two sleeves for the bars so I don’t have to squeeze the metal ones. I also got a Paleo cookbook.
    WU X 2
    Strength X 5
    Front Squat
    40-45-50-55-65
    WOD
    150-120-90-69-39-singles
    10-10-10-10-10 burpees
    Time 13:40

  4. Amanda

    I got a Crossfit hoodie and a roller stick thing for our muscles. And my parents got us a real fancy food dehydrator. That sort of counts as a Crossfit gift, right? πŸ™‚ I also got LOTS of new stuff for my kitchen…all stemming from the food challenge. πŸ™‚

    Strength: Push Jerks
    3x 70-75-75-75. Working on form. I think I’m making progress.

    WOD:
    50-40-30-20-10 Double Unders
    10-10-10-10-10 Burpees

    T = 8:40

    Disappointed to have only shaved off 29 seconds from almost a year ago, I was thinking I’d do more than that today. Respiratory endurance continues to be a goat for me, but I’m working on it.

  5. Corinna

    Santa brought me a new pair of f-lite 195 black sneakers, a 2012 journal and new gym clothes.However, my favorite gift is my new iPad!!! I can check the Cross Fit website from anywhere now! I am an addict!

  6. Heather S

    WU X 2
    Strength – Cleas X 5
    60 (5) – 70 (many) – 75 (many) – 85 (5)

    50-40-30-20-10 Double Unders
    10-10-10-10-10 Burpees

    Double unders with one single in between. (With the singles in between it`s like doing an extra work out in the middle πŸ™‚ )

    Thanks for the help with the cleans Rob – progress is being made!

  7. Ed K

    Spealler mob
    Row 1 K in 3:43

    Strength Push jerk x3
    135- 155 – 185 – 205 – 215

    Back Squat
    225 – 245 – 275 – 300 x1

    WOD as Rx

    4:14 Pr

    May 28th 2010

    6:03

  8. Francis

    WU X 2
    Strength X 5
    OHS
    65-65-75-75-80 they felt very heavy today
    WOD
    150-120-90-60-30-singles
    10-10-10-10-10 burpees
    Time 7:49

    Happy New Year!

  9. Lora

    WU x 2

    Daily squat to 220#
    (yay, back to pre-holiday-crap-food-and-drink weight for squats)

    Deadlift (x3)
    135(10)-185-210-240-270

    WOD (scaled)
    150-120-90-60-10 single unders (all unbroken)
    10-10-10-10-10 burpees
    Time = 6:17

    *calves felt tight and sore from “bar hopping” earlier this week. Double unders a little painful. Opted for singles for injury prevention and sanity retention*

    Cashout – some calf mobility work

  10. Jeff S

    WU x 2
    Daily squat to 220#

    Strength push jerk x 5
    135-145-155-160-165-135×10 form.. These felt really good today, something clicked with the move and it felt really good..

    WOD (scaled)
    150-120-90-60-40-30 single unders
    10-10-10-10-10-10 burpees
    Time = 8:33

    And there is no typo.. Did an extra round in there? Wtf? Apparently the teacher has to move the slower student closer to the board!! Lol

  11. WU x 2

    Strength
    Deadlfit 1’s
    125-145-165-185-205-215(PR)

    WOD
    Scaled
    150-120-90-60-30
    10-10-10-10-10

    Time: 9:37

    I am glad I did it under 10 min, that was my goal πŸ™‚
    Happy New Year Everyone, See you Next Year!!
    Feliz Ano Nuevo!!

  12. Gabrielle

    From home
    WU x 1

    WOD modified for healing tibia
    50-40-30-20-10
    Lunges
    10-10-10-10-10
    Hand release pushups to standing with arms up

    Time : 8:03 I am feeling exhausted from the week and did not feel like working out… As usual, I’m glad I did πŸ™‚

    Happy New Year everyone!! May 2012 help you realize more of your goals and dreams πŸ™‚

  13. krista

    QOD: a 35# kettlebell, yay!
    WOD: 400 walking lunges for time 9:47 (PR)
    tomorrow is going to hurt! πŸ™‚

    happy new year everyone! hope to see you soon!

  14. WU x 2

    Strength
    OHS1β€²s
    60 70 80 90 100 (no time for more but felt really good to do more)
    WOD

    50 40 30 20 10 DU
    or
    150-120-90-60-30 singles

    actual
    50 – 20(then 60 single) – 90 singles – 20 DU -10 DU
    10-10-10-10-10

    Time: 8:32

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