Friday’s QOD

25
May

Friday’s QOD

If you could give your old self one piece of advice, what would it be?

“Jammin”

In 5 minutes, complete:
30Β Power Cleans (135, 95)
AMRAP Wall Balls

Score is number of Wall Balls completed.

Compare to June 9/11

115 Responses

  1. Mario

    Morning WOD – Run 3k = 20:45

    QOD: Learn some healthy recipes and do sports instead of working on curls and leg extensions.

    1. Mario

      Mob, WUx2

      2x50m Sled Drag (Fwd, Bckwd) 1st-90#, 2nd-115# (1:04)

      Kinda went all out on the first drag… bad idea.

      WOD Rx = 28 WBs … killer, not much juice left to begin with. At least lower back handled both exercises like a champ! πŸ™‚

      Good work everyone, some impressive stuff happens at 5h30. See you guys on the lake tomorrow!

  2. Mobility
    2 Rounds:
    – 10 Thrusters
    – 10 Deadlifts
    – 10 Good Mornings
    – 5 Burpees

    Sled Drag (50m forward, 50m backward)
    – 45#, 35 seconds
    – 95#, 42 seconds

    WOD: In 5 Minutes
    – 30 Power Cleans @ 85# (modified to Hang Cleans
    AMRAP Wall Balls

    Score: 32 Wal balls

  3. Michelle

    Mobility
    2 Rounds:
    – 10 Thrusters
    – 10 Deadlifts
    – 10 Good Mornings
    – 5 Burpees
    Sled Drag (45#) – that beautiful sound wills tag with me all day πŸ™‚

    WOD: In 5 Minutes
    – 30 Power Cleans @ 65#
    AMRAP Wall Balls @ 14# –
    need to incorporate WB in my warm up, feels like i’m regressing

    Score: 26 Wal balls

    Good luck Dragon Boat racers, have fun! πŸ™‚

  4. Andy

    Mobility

    WU x 2 Rounds:
    – 10 Thrusters 45#
    – 10 Deadlifts 135#
    – 10 Good Mornings
    – 5 Burpees

    Strength: Sled Drag (50m forward, 50m backward)
    – 95#, 45 seconds
    – 115#, 50 seconds

    WOD: In 5 Minutes
    – 30 Power Cleans 125#
    AMRAP Wall Balls 20#
    Score: 27 Wall Balls

  5. Rachel

    Mobility
    2 Rounds:
    – 10 Thrusters
    – 10 Deadlifts
    – 10 Good Mornings
    – 5 Burpees
    Sled Drag (45# & 65#)

    WOD: In 5 Minutes
    – 30 Power Cleans (50#)
    AMRAP Wall Balls (6#)

    Score # of wall ball in remaining time: 28 (have to work on my stance did as many air ball as wall ball)
    Cash out – Figure 4 2×30 sec each side

  6. Gilles

    Mobility
    2 Rounds:
    – 10 Thrusters
    – 10 Deadlifts
    – 10 Good Mornings
    – 5 Burpees
    Sled Drag (90# @1min & 115# @ 1min44)

    WOD: In 5 Minutes
    – 30 Power Cleans (95#)
    AMRAP Wall Balls (20#)

    Score # of wall ball in remaining time: 16
    Cash out – Figure 4 2Γ—30 sec each side

  7. Mobility
    2 Rounds:
    – 10 Thrusters 45#
    – 10 Deadlifts 95#
    – 10 Good Mornings
    – 5 Burpees

    Strenght:Sled Drag (45# & 65#)-

    WOD: In 5 Minutes
    – 30 Power Cleans (50#)
    AMRAP Wall Balls (6#)
    First time doing Wall Balls in a workout πŸ™‚

    Score # of wall ball in remaining time: 32

    Cash out – Figure 4 2Γ—30 sec each side

  8. hey Kevin!
    I just got called in to work last minute, I cancelled my 3:15 class….. and am hoping for a 4:15….. I also put myself on the waiting list for 5:30..

    can you cancel the 5:30, if ever I get a 4:15? Worst case scenario, ill be in at 6:30…. Hopefully that one doesn’t fill up. Text you around 4 to see witch one I can attend?

  9. Heather S

    QOD?
    Advice to old self: Don’t wait til you’re “ready”.

    Advice to current self (from 2012 games competitor):
    “Work hard when you feel good, work when you don’t really feel like it, and take rest seriously when you need it.”

    MOB
    2 Rounds:
    – 10 Thrusters 45#
    – 10 Deadlifts 95#
    – 10 Good Mornings
    – 5 Burpees

    Strength:Sled Drag (45# & 70#) no idea of the time

    WOD: In 5 Minutes
    – 30 Power Cleans (Rx 95# – did 75#)
    AMRAP Wall Balls (14# @ 10ft)

    Score # of wall ball in remaining time: 25

    Fun morning at the gym. Have a great weekend and good luck at the big race!

  10. Kevin

    50m + 50m Sled drag @ 90#
    37 sec.

    In 5 minutes, complete:
    30 Power Cleans (135#)
    AMRAP Wall Balls (23#)

    Wall balls – 71

    No more 20#’s left, so went with the 23# basketball filled with sand. That little shit is heavy!

    Fun morning!

  11. Joanna

    In 5 minutes, complete:
    30 Power Cleans 95#
    AMRAP Wall Balls 14#/10′

    24 Wall balls

    Cleans were done around 2:30-45ish. Last time I had 85# cleans done in 3:25, 14# wall balls at 9′ and only got 11. I’ll take it!

    1. Joanna

      To my old self – there is much more than one piece of advice I’d have to give but here’s a start:
      Get off your ass and DO SOMETHING!
      Try things – everything. You might like it.
      Listen to your mother.

  12. Josh

    Sled Drag: 115# Time: forever

    In 5 minutes, complete:
    30 Power Cleans (Scale 95#)
    AMRAP Wall Balls (Scale 14#)

    Wall balls – 24

    Sled Drags killed me…..started to fell like i was going to get my name on the wall.
    Great class, good crew!!!

  13. Tom

    WU as posted
    sled drag 48 sec
    cleans @95 lbs
    wall balls @ 20 lbs
    total wall balls 40

    Kevin good job putting these 2 events together, that was a lot of fun this morning.

  14. ValΓ©rie Arseneau

    QOD : Take the time to eat right. you’ll feel better and have more energy to do more! Learn to cook. It’s actually fun!

    1. Good one. I’d definitely have said that to myself too, for sure. I don’t regret a lot of things because I believe that mistakes teach me valuable lessons and (hopefully) make me a better person – but my diet is something I wish I could have a re-do. I didn’t know any better and I wish I had.

  15. Greg Mac

    Mobility
    2 Rounds:
    – 10 Thrusters
    – 10 Deadlifts
    – 10 Good Mornings
    – 5 Burpees

    -50 No show burpees!

    Sled Drag (50m forward, 50m backward)
    70# & 95#

    WOD: In 5 minutes, complete:
    30 Power Cleans (115#)
    AMRAP Wall Balls

    Total Wall Balls: 61

  16. Sheldon W

    QOD – I would go back to 1998 and tell myself to sell Nortel and buy Starbucks. I would then jump ahead to 2002 and say don’t take that summer off from the gym. It was all downhill from there.

  17. Jamie

    Joanna :
    To my old self – there is much more than one piece of advice I’d have to give but here’s a start:
    Get off your ass and DO SOMETHING!
    Try things – everything. You might like it.
    Listen to your mother.

    Life is too short to be scared to try new things!

  18. Gillyon

    Fun warmup x 1 (running late again…)
    Sled drags @ 70lbs
    WOD @ 70lbs and with 14lbs ball – 20. Struggled with my aim.

    Shins and collar bone are bruised and I have rope burn on my shoulder. Should look super cute in my shorts and tank top this weekend! Hehe.

    QOD – Surround yourself with positive people. Negativity is contagious.

  19. Bender

    Top not Question of the Day…..so here’s my answer!

    QOD: DO NOT become a fan of the Toronto Maple Leafs and Buffalo Bills. They will leave you with nothing but endless years of heart break, disappointment and tough loss hangovers. All by the age of 27.

    1. Jeff S

      Go eff yourself bender.. I bleed blue an white, win or lose.. I’m revoking your status as a true leaf fan, turn in your jersey!! Lol

    2. Marcel

      Bender come on man, three years in a row to the Super Bowl that’s all you need to tell yourself. As for the Leafs, your shit out of luck there — you weren’t even born the last time they won a cup.

  20. Sled Drag (90 & 115)
    115# —> 1:30

    WOD (Rx’d):
    30 Power Cleans (135#)… 3:01
    AMRAP Wall Balls (20#)

    Total Wall Balls —> 22

    Felt sluggish after a week and a half of not lifting weight and only one WOD in that time but it was great to get moving and see everyone again! … and my legs were pretty mad at me after those sled drags!

    Are you signed up for tomorrow’s class??!!! It’s going to be fun! πŸ˜‰

  21. Guy

    Sled Drag
    70 & 115 (1:20)

    WOD (Rx’d):

    30 Power Cleans (135#)
    AMRAP Wall Balls (20#)

    Total Wall Balls β€” 15

  22. Maria

    Sled drag (45 & 55)

    WOD
    Cleans @ 65lbs
    Wallballs 10lbs
    Total 34 wall balls not all at 10 feet some were a bit shy.
    Happy with result last time I used 45lbs for cleans πŸ™‚
    QOD: set goals, progress, don’t be afraid..fear is good!

    1. Maria

      Oh and I would tell myself that everything will be ok πŸ™‚ just wait until you reach your thirties life will be great!

  23. Jeff L

    Sled Drag of 90# and 115# – 115# time was 55 seconds

    WOD – AMRAP 5 min (Score is total wall balls)

    30 Power Cleans 110#
    Wall Balls 20#

    Total Wall Balls – 18

  24. Amanda

    Sled pulls:
    45# & 70#
    (70# = 1:21)

    WOD:

    In 5 minutes, complete:
    30 Power Cleans (85#)
    AMRAP Wall Balls

    = 15 wall balls.

    I had 18 or 19 wall balls but Patrick ‘no-rep’ed me. lol

    Happy with my score, although of course I feel like I could have done better with the wall balls. Next time!

    Fun workout, I love cleans!

  25. Tracy S

    WU = 2 Rounds:
    10 Thrusters 45#; 10 Deadlifts 95#; 10 Good Mornings 15#; 5 Burpees

    Strength: Sled Drag (45# & 55)
    55# ==> 0:48

    WOD: In 5 Minutes
    30 Power Cleans (@ 65#)
    AMRAP Wall Balls (@ 10#) = 10
    (+ just as many frustrating air balls)

    3 workouts for the price of 1 today!
    Enjoy the weekend… and good luck to all the Dragon Boaters!

    ———————————————
    QOD: “Forget all of those other diet books you’ve read, just follow the Paleo Diet!!!”
    I could have felt better a LONG time ago!

  26. Corinna

    QOD: My family, friends, loved ones and students will most likely not remember what I say to them, but they will remember how I made them feel.

  27. Frank

    WU x 2 Rounds:
    – 10 Thrusters 45#
    – 10 Deadlifts 135#
    – 10 Good Mornings
    – 5 Burpees

    Strength: Sled Drag (50m forward, 50m backward)
    – 95#,
    – 115#

    WOD: In 5 Minutes
    – 30 Power Cleans 135#
    AMRAP Wall Balls 20#
    Score: 10 Wall Balls

  28. Jeff S

    1xmob
    2x today’s WU

    Sled drag @ 115
    41 seconds
    In all honesty, sled drag sucks!! πŸ™‚ but A burn I’ll feel all weekend!

    WOD Rx
    55 wall balls..
    Love cleans and a fan of wall balls.. So good WOD for me.. Great job 5:30!!

  29. Jamie

    Mobility
    2 Rounds
    10 Thrusters
    10 Deadlifts
    10 Good Mornings
    5 Burpees
    Nice warm up!

    Sled Drag – 50m forward and 50m backward
    2 x 45
    2 x 45 and 1 x 25

    WOD – In 5 mins
    30 Power Cleans 135#
    and AMRAP of Wall Balls 20#
    Total: 41 Wall Balls, PR by 13 reps

    Nice Friday workout, it was like 3 workouts in 1.

    QOD – Push harder, you can always do more

  30. Gabriel

    Mobility
    2 Rounds
    10 Thrusters
    10 Deadlifts
    10 Good Mornings
    5 Burpees

    Strength-
    Sled Drag – 50m forward and 50m backward
    95#
    115# – unsure of time but slow.

    WOD – In 5 mins
    30 Power Cleans 120#
    and AMRAP of Wall Balls 20#

    Total: 49 Wall Balls
    PR by 15 reps and 5# more on the power cleans
    Thanks for the push Jeff!

    Stretching + Foam Rolling
    Cashout: Figure 4 2x30sec each leg

    Great job 5:30 gang!

    Have a great weekend fella CrossFiters!

  31. Kim

    WU x 2 Rounds:
    10 Thrusters 45#
    10 Deadlifts 95#
    10 Good Mornings
    5 Burpees

    Strength: Sled Drag (50m forward, 50m backward)
    70#,- 58 sec
    80# – 51 sec (not sure how I went heavier and beat my fist time.. I think a more efficient turn at the top!)

    WOD: In 5 Minutes
    30 Power Cleans 65#
    AMRAP Wall Balls 14#
    Score: 30 Wall Balls

    1. Amanda

      Nice to see you posting!

      And those are some fast times you’re putting up for those heavy sleds – great job!

  32. Chantal L.

    Modified WU x 2

    Sled drags
    70# – 1:14
    90# – 1:40 ?

    WOD @ 85# cleans, 14# wall balls

    5 Wall balls…. very dissapointed as those 5 wall balls were complete with a 10# ball, until Mr. Wood brought over the 14# …wasn’t able to have a good rep after, darn air balls.

  33. Jack

    No idea the weight or time on the sled. Loved it though.

    Power cleans x 30 (#75)
    Wall balls x 53 (#14) did not love these and from all the yelling coming from beside me I need to work on my form. ;p

    1. Lora

      Ohhhhhh nooooooo! Sorry if that was annoying you. Just tell me to go fly a kite next time….or throw the wall ball at me (I know you wanted to!). Seriously though, your form isn’t as bad as I made you think it was. Just a little tweaking and in no time, you will LOVE wall balls. πŸ™‚

      Great score on the WOD BTW.

      1. Jack

        Not annoyed at all. I appriciate help. You got a few more out of me but I was just spent by the time you got there. πŸ™‚

  34. Marcel

    Modified WU x 2

    Sled Drag of 90# and 115# – 115# time was 1 min something

    WOD – AMRAP 5 min (Score is total wall balls)

    30 Power Cleans 115#
    Wall Balls 20#
    Total Wall Balls – 35

    I am unable to remember the last time my legs hurt some much, it really hurt to the bone…The sled drag going backwards was the worst.

  35. Lora

    Mobility
    WU x 2
    10 Thrusters (45#)
    10 Deadlifts (95#)
    10 Good Mornings (35#)
    5 Burpees
    Samson stretch

    Strength- Sled Drag
    50m forward and 50m backward
    70# then 90# (I think) – Time: 54sec (again, not sure)
    *WOW…these were HARD on my legs. They burned and ached for a good 10 minutes afterward. Never felt anything like that before…

    WOD – as Rx
    In 5 mins:
    30 Power Cleans 95#
    and AMRAP of Wall Balls 14#

    Total: 43 Wall Balls

    Finished the cleans at 1:58 but tired pretty quickly with the wall balls. I really liked this WOD though πŸ™‚

    Cashout – Figure 4 stretch 30 sec each leg x2

  36. WU x 2

    Sled drags
    45# – ?
    75# – 1:59 ?

    WOD @ 70# cleans, 10# wall balls
    32 wall balls

    I really liked this wod! Pretty sure if I would have had the 14# ball, I would have hated it! πŸ˜›

  37. Mobility
    WU x 2
    10 Thrusters (45#)
    10 Deadlifts (135#)
    10 Good Mornings (45#)
    5 Burpees
    Samson stretch

    Strength- Sled Drag
    50m forward and 50m backward
    70 ???
    90# :1:10

    WOD
    In 5 mins:
    30 Power Cleans 95#
    and AMRAP of Wall Balls 20#

    Score:25

  38. Chantal G

    Mobility
    WU x 2
    10 Thrusters (35lbs and 45 lbs)
    10 Deadlifts (65lbs)
    10 Good Mornings
    5 Burpees
    Samson stretch

    Strength- Sled Drag
    50m forward and 50m backward (55lbs and 70lbs)

    WOD
    In 5 mins:
    30 Power Cleans 35lbs
    and AMRAP of Wall Balls 10lbs

    Score:38

    HATED going backward with the sled haha !! Loved the workout πŸ™‚ Thanks Kevin and Jo !!

  39. Sarah

    Mobility
    WU x 2
    10 Thrusters (45#)
    10 Deadlifts
    10 Good Mornings (15#)
    5 Burpees
    Samson stretch

    Strength- Sled Drag
    45#
    70#

    WOD
    In 5 mins:
    30 Power Cleans 40#
    and AMRAP of Wall Balls 10#

    Score:20

    Sled drags backwards were hell!!! πŸ˜‰

  40. Chris

    Mobility
    WU x 2
    10 Thrusters (45#)
    10 Deadlifts
    10 Good Mornings (45#)
    5 Burpees
    Samson stretch

    Strength- Sled Drag
    90#
    115# time: 46 seconds

    WOD
    In 5 mins:
    30 Power Cleans 110#
    and AMRAP of Wall Balls 20#

    Score:43

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