Friday’s QOD


Friday’s QOD

What has CrossFit made easier in your daily life?

AMRAP in 10min

5 Two-handed Kettlebell Cleans
10 Pistols (alternating)
15 Double Unders

*Don’t Youtube two-handed kettlebell cleans. All the videos are terrible*

Someone is all tuckered out from CrossFit Kids

71 Responses

  1. Nadine :)

    … Lets see what I can do at 8:30 am…hahaha
    ( worked last night, went to bed at 1:00AM… ) LOL
    LETS DO THIS!! πŸ˜€

    1. Nadine :)

      …sorry… QOD – I’m WAY more able to keep up with the kids when we play! Keeping up with 5 kids daily was a task on his own… but now, with crossfit, I have WAYYYY more energie!! πŸ˜€

  2. Andy


    WU x 1

    5 min. foam rolling

    Strength: Push Jerk
    5x 95-120-130-135-145-165-95-95

    AMRAP in 10min

    5 Two-handed Kettlebell Cleans
    10 Pistols (alternating) scale with 20” box
    15 Double Unders (scale 45 singles)
    Score: 6 rounds + 1 kettle bell cleans

  3. michelle

    WU x 1

    5 min. foam rolling
    ohs x 5 35-55-60 65 (a bunch of no reps)
    Thanks Kevin for calling me on my no reps. I always appreciate it, even if it doesn’t always look that way. I was just disappointed that I couldn’t do something that I usually can do. I think I am trying these again on Monday, no time today.

    AMRAP in 10min

    5 Two-handed Kettlebell Cleans 35#
    10 Pistols (alternating) scale with 20” box
    15 Double Unders
    Score: 5 rounds + 5 kettle bell cleans

      1. Kevin

        I hate pistols more than HSPU and planks. This whole week has been nothing but goats. Even skill of the week is killing me!

        Looking forward to next week πŸ™‚

  4. WU x 1
    5 min. foam rolling

    Back Squat 3x 115-120-125-130-145
    [email protected]#
    Pistols with 12″ box
    Double Unders
    Score: 5 rounds + 11 DU(all DUs unbroken until 9:57 haha. almost had 6 rounds)

    Forgot to do skill of the week ;(

    1. Mario

      Re-read the question. I guess I dont move residence daily… But fitness aside, Crossfit has me thinking ahead a bit more in terms of lunches/snacks and making sure my schedule allows me to train/rest properly.

  5. Darsey

    The obvious vague answer for me would be it made it easier for me to get in shape and stay committed to getting 4 or 5 good hard workouts every week. Specifically, there have been numerous odd jobs that are much easier now. Ie: carrying sod, shoveling top soil, moving my stupid heavy front loading washer, but the one that stands out the most was carrying my winter tires up a ladder to put them on the tire rack in the garage. It was so much easier for me this past spring.

  6. Blake

    Glad you were able to take two of my worst skills and wrap them into a single WOD!
    So I have 10 minutes to get 15 double unders? As always should be an interesting 4:15!

  7. Gillyon

    Warmup and foam rolling

    WOD with 35lbs and pistols holding onto a bar – 6 + 2 KB cleans

    What a strange WOD. Felt a different type of tired. Loved the 8:30 class!

  8. Tom

    wu as posted
    WOD, 53 KB
    45 singles
    6 rounds and 1 pistol

    Actually did my first set as DU’s, first time in a WOD. then i switched to singles as the DU’s were swallowing up too much time.
    still nursing the tight lower back and pistols are not the smartest things to do when you cannot bend.

  9. Heather (Mum)

    Warmup and foam rolling.
    WOD with 25 lbs. and pistols from bench – skiipping singles
    5 rounds plus 3 KB cleans
    QOD Life is much easier with Crossfit. Mowing lawns, carrying wood, having more energy. Wait a minute – maybe it was easier when I read a book and Frank did all that other stuff.

    1. Gillyon

      Hahaha! I agree…I can’t use the excuse that something (like our coach or a bag of mulch) is too heavy. Dave simply says…can’t you clean 125lbs or can’t you deadlift 200lbs? Damn.

      1. Gillyon

        But on the other hand, shoveling is much more fun now. We turn it into a WOD and try to beat our neighbor and his snowblower.

  10. Heather S

    QOD: My sister asked me the same question about a year in and I honestly couldn’t think of anything in particular. Later I realized that I was doing soooo much more (stairs, carrying groceries, lifting everything including me πŸ™‚ …) without even thinking about it!! So yeah Heather W. I agree – life is much easier (and more fun!)

  11. Blake

    The way I approach things now with an attitude of “ok, I can do this” takes a lot of stress out of life and certainly makes things easier. I feel I have a lot more energy to get those daily things done AND still chauffeur and play with 3 growing boys.
    Some things like cleaning out a garage or helping someone move I don’t realise until afterwards that it was MUCH easier to tackle! Now THAT’s functional fitness!

  12. Maria

    QOD: It’s made eating healthy easier. I have way more energy to prepare meals in the evenings and cooking marathons on the weekends. I know now what I should be putting in my body, no more questioning and staring at labels…

  13. Mob
    WU x 1
    5 min foam roller

    Push Press 3’s

    [email protected]#
    Pistols holding to black pole
    Double Unders πŸ™
    Score: 3 rounds + 4 KB

    I decided to stick to DU’s but it took me 5 min just to do 1 round, but happy at the end that I did them, the last two round were a lil bit better πŸ™‚

  14. Mob
    WU x 1
    5 min foam roller
    Shoulder Press 1β€²s

    Thanks for slowing us down Kevin!!

    [email protected]#
    Pistols holding to black pole first round then Kevin brought me the black Box
    Double Unders
    Score: 4 rounds

    I decided to stick to DU’s!!!!

    1. I still think you and Elba should have been sent to separate corners for a time out, talking and giggling during class and all. Im sure the teachers of CFM would agree. LOL

  15. Hannah

    wu x 1
    7 minutes roller
    Clean + pistol practice

    AMRAP 10 min:
    5 KB clean #25
    10 alternating pistols (black + white bench + 25 weight)
    45 singles
    4 rounds + 42

  16. Mario

    Foam Rolling

    Floor Press
    135×5 – 165 – 185 – 195 – 205(X) – 205(X) – 165×3

    WOD Rx = 5 rounds + 2 pistols … a toughie but a goodie.

    Stuck around after to watch my girl Stephanie complete her intro session to the wonderful (sometimes painful) world of Crossfit. Veeeeerrrrrry happy she got started πŸ˜€ Woohoo

    1. Lora

      I am envious of your pistols. Great job on the WOD.

      So happy to hear Stephanie is joining our group. I can’t wait to meet her πŸ™‚

  17. Shawn

    wod using post for pistols- 10 rounds plus 2 cleans
    welcome to the goat list pistols

    thanks for the muscle up tips afte jeff, first time using the false grip, put three together in a row.

    enjoy the weekend

  18. Lance


    WU x1
    7 mins foam rolling
    practiced DUs a little
    clean + pistol practice

    AMRAP 10 mins

    5 2 handed kb cleans #40
    10 Pistols (12″ box and #45)
    15 Double Unders

    6 rounds 5 kb cleans and 6 pistols

    Great workout very rough on the legs.

  19. Lance

    QOD: I work for a renovations company so a lot of our work requires moving heavy materials (bundles of shingles, stacks of lumber, cement bags) and as i am the new guy i get the pleasure of doing a lot of the heavy lifting myself which crossfit has made things a lot easier on me. I haven’t been back for long but i can feel things getting easier already πŸ˜€

  20. Heather S


    WU x1
    7 mins foam rolling (which was wonderful!)
    clean + pistol practice

    AMRAP 10 mins
    5 2-handed kb cleans #35
    10 Pistols (12β€³ box + 2 X 10# plates)
    15 Double Unders

    6 rounds 2kb cleans
    Pistols were tough, but I liked this one!

    Monday on “Live at 5” they’re doing a segment on Paleo eating – I guess paleo’s going “main stream” πŸ™‚

  21. Laura K

    QOD: How has joining crossfit changed my every day life? I now get to see Corrina!

    WOD: 4 rounds, + 5 KB cleans, 10 pixels, 8 KB swings. All of which were no reps but never the less I had fun.

    1. Lora

      LOL at your QOD answer, Laura. πŸ™‚

      Great work on the WOD. I don’t think we appreciate the “fun” often enough…

  22. natacha

    WU x 1
    foam roller

    WOD with 30# and singles on left foot
    6 rounds + 4 kb cleans

    legs were sore just walking (limping) out of the jim… not gonna be pretty tomorrow!

  23. Marcel


    WU x 1

    Foam rolling 5 min.

    WOD – with 35 lbs KB and bench

    4 rounds + KB cleans

    Back felt OK but decided to go light on the KB. Have a great weekend all!

  24. Corinna

    WOD: AMRAP 10 minutes

    35 lbs for kb clean, grey bench for pistols

    7 rounds + 5 cleans

    What can I say about this one? Gotta love pistols…

  25. Heidi

    WU x 1

    Dead Lifts x 5: 140-150-160-170-180


    5 KB Cleans @ 35#
    10 Alternating pistols – standing on 12″ box
    15 double unders

    6 Rounds even.

    KB Cleans were a real leg burner.
    Pistols felt ok, but gee whiz….my ass hurts now!

    Have a great w/e everyone

    1. Lora

      Nice work Heidi. I tried the pistols standing on the box, but it was comical to say the least…my flexibility is frightening, and not in a good way.

  26. mob
    foam rolling, time spent with a lacrosse ball, stretching.. nice strength phase today!

    wod @53
    20″ box for pistols and held a ten pound plate in from of me for balance (going to try and do these more often as they are just a completely uncomfortable move for me)

    5 rounds PR on DU set at 3!! lol..

  27. Lora

    WU x 1
    7 min in foam roll/ lacross ball hell
    *amazing how many grumpy bits you can find with those things*

    Practice med ball and KB cleans
    Practice pistols

    AMRAP 10min
    5 KB cleans @ 35#
    10 pistols (alternating) with 12″ box
    15 double unders
    Total = 6 rounds + 7 double unders

    Great job 5:30 crew!

  28. jeff s

    i’m finding that chasing lora around the bedroom has gotten easier.. although i’m unsure if she lets me catch her or if my improved fitness has narrowed that gap! lol..

  29. ValΓ©rie Arseneau

    WU x 1
    7 min in foam roll

    Practice med ball and KB cleans
    Practice pistols

    AMRAP 10min
    5 KB cleans @ 25#
    10 pistols (alternating) with poste support
    15 double unders
    Total = 6 rounds + 2 KB

    My double unders are coming around! Slowly but surely. πŸ™‚

    QOD : My mood has improved. My frisbee game has greatly improved! You don’t play fribsee to get fit, you get fit to play frisbee! It has also got me into cooking healthier. I plan my meal better and my freezer is always full!

  30. Mobility
    WU x 1
    5 min in foam roll
    strength – Over head squats x 5
    45, 50, 60, 65, 75, 85

    WOD : AMRAP 10min
    5 – 2-handed KB cleans (50#)
    10 pistols (alternating 12 ‘ box)
    scale – 45 singles

    Total = 5 rounds + 5 pistols
    cash out – stretch

  31. Nadine

    WU x2 (oups )
    7 mins foam rolling (which was wonderful!)

    AMRAP 10 mins
    5 2-handed kb cleans #35
    10 Pistols ( pole assisted)
    15 Double Unders

    4 rounds + 10 pistols πŸ™‚

    Proud of my first morning classe! πŸ™‚

  32. Jack

    Just returned from camping. It was fun not being able to walk all weekend. Lol

    WOD: 5 kb cleans (50#)
    10 pistols using pole
    45 singles

    6 rounds + 5 lb cleans + 10 pistols + 43 singles.

    2 more skips damnit.

    QOD: cross fit has helped me to walk funny every day.

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