Friday’s QOD

18
May

Friday’s QOD

What’s your favorite WOD with running?

“Running Fran”

400m Run
21 Thrusters (95/65#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups

What a great CrossFit Kids class!

78 Responses

  1. Jeff S

    Fav WOD with running.. Think ‘micheal’ from a couple weeks back, so far.. Haven’t had many with running yet as this is my first spring/summer of xfit.. πŸ™‚

  2. Maria

    QOD : Abbate and Helen are a couple of my favorites. I haven’t done today’s so we’ll see how that goes πŸ™‚

  3. Andy

    WU x 2

    Strength: Overhead Squats
    5x 95-115-125-140-155×7

    WOD: Running Fran
    400m Run
    21 Thrusters (95#)
    21 Pullups
    300m Run
    15 Thrusters
    15 Pullups
    200m Run
    9 Thrusters
    9 Pull-ups
    Time: 15:29

  4. WUx2

    Strength Push Press: 1x
    95×3-115-125-140-155f-150f-150
    Thanks for the push Andy!

    WOD as Rx’d: 11:53
    I finished the wod yes but I think 95 was too heavy for me. Should’ve tried 85.

    My favorite running wod is “Murph”:
    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run
    In honor of the fallen soldier Michael Murphy, some people do this with a 20lbs vest which I haven’t tried yet πŸ™‚

  5. Maria

    WUx2

    Strength Cleans: 3x
    55-65-75-80-85-90

    WOD
    Thrusters @ 45#: 11:44

    First time doing a Fran type workout without bands for pullups, happy with that!

  6. Mario

    That kid with the black top in the picture sure look big…

    QOD: Helen & Nancy come to mind. Must be others I liked

  7. Michelle

    WU x 2
    Strength: BAck Squats x 5 75-85-95-105-115

    WOD: Running Fran @ 45# and green band for pull-ups
    13:17

    Pull ups remain a major goat, baaa!

  8. WU x 2
    Strength: Push Jerk x 1
    95, 115, 135, 145, 155

    WOD: Running Fran
    400m Run
    21 Thrusters (95#)
    21 Pullups
    300m Run
    15 Thrusters
    15 Pullups
    200m Run
    9 Thrusters
    9 Pull-ups

    Time: 15:13

  9. WU x 2
    Strength:Cleans x 5
    45, 50, 55, 60, 65 (wider stand on my landing, Thanks Kevin)

    WOD: Running Fran
    400m Run
    scale – 21 Front squats (50# first 15 reps drop to 45#)
    21 Pull ups (Red and purple band)
    300m Run
    scale – 15 Front squats
    15 Pull ups
    200m Run
    scale – 9 Front squats
    9 Pull ups

    Time: 13:17 (modified this WOD left arm still giving me problems)
    cash out – Samson stretch and leg stretch Thanks Pat for the tips)

  10. Josh

    WU x 2
    Strength: Shoulder Press x 5
    80,85,90,95,100

    WOD: Running Fran
    400m Run–21 Thrusters (85#)–21 Pullups(Purple band)
    300m Run–15 Thrusters–15 Pullups(purple band & small band)
    200m Run–9 Thrusters–9 Pull-ups(purple band & small band)

    Time: 17:48
    This WOD completely kicked my ass….

  11. Heather (Mum)

    OOD It is not running Fram for sure.
    WU X 2
    Strength X 3
    Overhead Squats 20-23-25-15-20
    WOD
    Running Fran
    Time 21:24
    Thanks Pat for the wooden plates. They are awesome.

  12. QOD: I guess I liked this workout… I don’t know any other ones by heart. I like running when it’s 400M or less πŸ˜‰

    WU X 2 (pull ups strict, using smallest band and second smallest band)

    Back squat x 3
    45-90-95-105-135 (pretty easy… 10#pr)
    thanks for sharing the bar….. Justin, Kevin, & others… hehe.

    WOD
    @ 65# Thrusters
    red band pull ups (second largest band) – strict until the set of 9

    = 15:52

    Chantal L. I remembered you saying your time was 16minutes, you made me push hard at the end. I started doing kipping pull-ups even!! haha.

    have a great weekend everyone!

  13. Chantal L.

    WU x 2

    Strength – 5x push Jerks
    65-85-95-105-115

    WOD @ 65# and band.

    16:28

    QOD: My favortie running WOD – I once had a dream where I was running, running, and running without being outta breath and without having to do #$%#$&^$ Thrusters after.

  14. Amanda

    Am I the only person who is scared of this wod today? Running and thrusters for someone with really shitty cardio – I have a bit of anxiety. πŸ™‚

    1. Chantal L.

      I was wonderful *Insert sarcasm here*

      Actually, it wasn’t as bad as I thought, but it wasn’t as good as intended.

  15. Gillyon

    I need to do this WOD….change for change…can’t wait!
    Before pregnant me, I love to hate Eva. I also like Michael.

  16. Blake

    WU x 2

    Strength: Thrusters x 7
    75-85-95-105-115

    WOD: Running Fran
    400m Run
    21 Thrusters (95#) / 21 Pullups
    300m Run
    15 Thrusters / 15 Pullups
    200m Run
    9 Thrusters / 9 Pull-ups
    Time: 14:53

    Super stoked after this one! First time with a barbell RX and first time doing pullups with NO BAND!
    Big firsts for me! Great way to wrap up a week of CrossFit and kit back with beer & friends!
    Have a great long weekend all!

  17. WU x 2

    Strength
    Thrusters 3’s
    35-45-55-65-75

    WOD
    Run 400m
    21 Thrusters (55lbs)
    21 Pullups (medium yellow band)
    Run 300 m
    15 Thrusters
    15 Pull ups
    Run 200 m
    9 Thrusters
    9 Pullups

    Time: 11:43
    Glad with my time I felt super fatigue today!! I am ready for the weekend off!!

  18. Frank

    WU x 2

    Strength: push jerk
    5x 110-130-150-165-180

    WOD: Running Fran
    400m Run
    21 Thrusters (85#)
    21 Pullups
    300m Run
    15 Thrusters
    15 Pullups
    200m Run
    9 Thrusters
    9 Pull-ups
    Time: 13:56 (ran 300m on last round by mistake)

  19. Corinna

    WU

    Strength: Front squat x5
    60-95-105

    Worked on form and pushing knees out. I actually think that I am able to spread my legs wider apart these days!!! lol!!

    WOD: RX @ 65 lbs

    Time: 12:19

    I am happy to have completed this one, but it was tough as I felt tired and weak from start to finish. I want to re-try it again in a few weeks or maybe on a change for change day.

    Darrell you were flying in this one today. What are you eating man?

    1. Nadine

      I agree with you Corinna!! What a WOD!! I thought I’d have to stop for a while, but I pushed through the pain!! hehe
      Good job!! πŸ™‚

  20. Corinna

    I second your vote Gillyon. I love to hate Eva for sure. Murph is a mother one of my favorite running WOD’s.

  21. Gabriel

    WUx2

    Strength – OHS X5
    65-75-95-105-105×4
    Worked on proper form using 45#. Thank Joanna for the tips and observations!

    WOD: Running Fran
    (Scalled to Front Squats due to wrist. Darn wrist!!!!)
    400m Run
    21 Front Squats (95#)
    21 Pullups
    300m Run
    15 Front Squats
    15 Pullups
    200m Run
    9 Front Squats
    9 Pull-ups

    Time–> 10:03

    Stretching + Foam Rolling

    Great job 5:30 crew!

    Have a great long weekend fella CrossFitters!

  22. Nadine

    WUx2

    Push Jerks 5x 65-70-75-80-85

    β€œRunning Fran”

    400m Run
    21 Thrusters @ 50
    21 Pullups with green band
    300m Run
    15 Thrusters
    15 Pullups
    200m Run
    9 Thrusters
    9 Pullups

    Time – 14:11

    W*O*W !!!!! Thats all I have to say…lol
    AWESOME job 6:30 crew!!! πŸ™‚

  23. Amanda

    Strength: Cleans
    5×70, 3×85, 1×95, 1×110, 1×125(pr)

    WOD: ‘Running Fran’

    Scaled:
    400m Run
    21 Thrusters (55#)
    21 Pullups
    300m Run
    15 Thrusters
    15 Pullups
    200m Run
    9 Thrusters
    9 Pullups

    T = 15:25

    Well, it wasn’t as horrifying as I was expecting – but my expectations were pretty grim so I guess that’s not saying much.

    My favorite wods are triplets with pretty much any movements or lifts, so I actually liked this one. (gasp!)

    Thanks for the push everyone!

    1. Amanda

      Hey I just realized today is my 2nd year anniversary at Crossfit! What a fabulous workout to celebrate with! lol
      Wow the time has gone by so fast, I can’t believe it’s been two years!
      I couldn’t run 400m without stopping when I started. So all you new folks just starting and are intimidated by what everyone else is able to do, rest assured that there are lots of successes ahead of you! I have had SO MANY over the last 2 years!

  24. Corinna

    Congrats on your second year anniversary Amanda. I feel honored to have been witness to many of your successes. Congrats on another success today!

  25. WU x 2

    Strength
    Back Squat 5’s
    105-115-120-130-135

    WOD
    400 m run
    21 thrusters 85 lbs (PR of 5lbs for fran)
    21 Pullups
    300 m run
    15 thrusters
    15 pullups
    200 m run
    9 thrusters
    9 pullups

    Time:11 mins

    The hardest 200 m run ever, good job 3:15 class.

  26. Shawn

    back squat x5
    135.155,175,185,185
    weight felt real heavy today, pr is 225 for 5
    wod rxd 8:34 . ran 200 m for the second round by mistake so ran 300 for the last round, too much sun today i think.

  27. Chris

    WU X2

    Strength Back Squat: 115-135-145-155-165

    Running Fran

    400 m run
    21 thrusters 95#
    21 Pullups assisted
    300 m run
    15 thrusters 95#
    15 pullups assisted
    200 m run
    9 thrusters 95#
    9 pullups assisted

    Time: 12:46

  28. Sarah

    WU X2

    No Strength – stretching instead

    Running Fran

    400 m run
    21 thrusters 40#
    21 Pullups (black band)
    300 m run
    15 thrusters 40#
    15 pullups (black band)
    200 m run
    9 thrusters 40#
    9 pullups (black band)

    Time: 11:24

    I am such a brutal runner… gotta work on that some more. My first week of 5 classes in a row! Woo

  29. Heather S

    WU X 2
    Deadlifts 5’s
    135-150-165-175-185 First time since hamstring injury I was able to hit my pr for reps!!

    WOD: Running Fran
    400m Run
    21 Thrusters (65# Rx)
    21 Pullups (small blue band)
    300m Run
    15 Thrusters
    15 Pullups
    200m Run
    9 Thrusters
    9 Pull-ups
    Time: 16:57

    Long hard way to finish the week πŸ™‚

  30. WU X 2
    Deadlifts 3’s
    75-85-95-100-115

    WOD: Rowing Fran- Back Issue
    500m Row
    21 Thrusters (65# Rx)
    21 Pullups (Black Band and Purple)
    375m Row
    15 Thrusters
    15 Pullups
    250m Row
    9 Thrusters
    9 Pull-ups
    Time: 14:08

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